9-6-3

Muscle Ups

Handstand Push Ups

right in to

200 M Run

40 Double Unders (100 singles)

right in to

12-9-6

Chest to Bar Pull Ups

Handstand Push Ups

right in to

200 M Run

40 Double Unders

right in to

15-12-9

Pull Ups

Handstand Push Ups

right in to

200 M Run

40 Double Unders 

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There are several ways to scale this workout, up or down.  

HSPU Scale = Strict Press (95/65) OR Push Ups

MU Scale = 2x Pull Ups

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