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