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A.1.:
Paused Front Squat (4x3 @ 80% of 3rm FS) rest 60 sec between A.1. and A.2. A.2.: Handstand Push-ups (4 x 8 ) rest 60 sec before moving back to A.1. If you can perform Strict HSPU, go strict before moving to kipping. B.: For Time: 12 Muscle-Ups (Ring or Bar) 24 OHS 50/35kg 400′ KB Farmers Carry 32/24kg (1 KB in each hand) 24 OHS 50/35kg 12 Muscle-Ups (Ring or Bar) Mod for Muscle Ups= 2 Ring Rows & 2 Ring Dips
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