RX
1. Warm-up
100 Double-unders
3 Rounds
5 Pull-ups
10 Push-ups
15 Squats
2. Lift
Build up to a Heavy Clean Single
3. MetCon
5 Rounds
20 Calorie Row
12 Chest-to-Bar Pull-ups
6 Strict Handstand Push-ups
(RX+ 16 CTB, 9 4.5/3″ strict deficit HSPU's)
(Time cap: 16 minutes)
SCALED
1. Warm-up
200 Single Unders
3 Rounds
5 Assisted Pull-ups
10 Assisted Push-ups
15 Squats
2. Skill
Squat Clean
3. MetCon
5 Rounds
20 Calorie Row
12 Pull-ups
12 Push-ups
COMPETITION
1. Side Work
3 Attempts at a max set of muscle-ups