2 minutes row as far as possible
2 mins max Muscle ups (sub 2:1 muscle up progressions)
Rest 1 minute
2 minutes row as far as possible
2 mins max Handstand Pushups
Rest 1 minute
2 minutes row as far as possible
2 mins max pullups
Rest 1 minute
2 minutes row as far as possible
2 mins max Pushups*
The pic below shows a CrossFit Muscle up at the bottom of the movement. This is what we need to get to in the muscle up, I know that I short cut them by not going to full arm extension.
* CrossFit Standard Pushups - chest to deck release the hands at the bottom
Post reps and distance to comments.
