3 Rounds

5 Muscle-ups
5 Deficit Handstand Pushups (2 red plates, 1 red plate)

then after the 3 rounds are complete:

30 WALKING lunge steps with bar OVERHEAD (75,55)

MOD 1: HSPU (1 red plate, 1 yellow plate), MU (1 Rope Climb 5 Unassist. Ring dips)
MOD 2: HSPU (1 yellow plate, no plate), MU (1 Partial Rope Climb 5 Unassist. ring dips), Lunge (65,45)
MOD 3: HSPU (no plate, 1 abmat), MU (10 second half pullup hold 5 band ring dips), Lunge ( 55,35)
MOD 4: HSPU (1 abmat, Kick to HS), MU (10 second half pullup hold 5 box dips…feet on top of another box), Lunge (45,15)
MOD 5: HSPU (Kick to HS), MU (10 second half pullup hold 5 box dips…geet on floor), Lunges (PVC)

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