A.1. 3 x 2-5 reps of Muscle-Ups with a Pause at Receiving and Pause at Full Extension
A.2. 3 x Handstand Walk x 10 meters
(use partner assist or Handstand Wall Walks if you don’t have handstand walks yet)
A.3. 3x Strict Toes to Bar x 5-8 reps
A.1.: Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps
(A.2 & A.3. are the same for everyone)
4 Rounds for time:
Row 500 or Run 400 Meters
5 Strict HSPU (If you choose to Kip, perform 8 Kipping HSPU. If you do 3 strict and have to Kip 2, then you will have to kip 3 more to get a total of 8 reps.)
CrossFit Stuttgart is
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