Trigger/Warm-up/Mobilise/Activate

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a) Strict Muscle-up’s

Max Reps – Max Reps – Max Reps

Score = Reps for each set

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Scaling – C2B Pull-up’s/Ring Rows & Ring/bar/parallette dips (Banded assistance if need)

b) Kipping Muscle-up’s

1 x Max Reps

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Score = Reps

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Scaling – as for A but kipping allowed

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c) Strict deficit HSPU’s (11,4 cm / 7 cm)

Max Reps – Max Reps – Max Reps

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Score = Reps for each set

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Scaling – Piked HSPU / Assisted HSPU / Reduced depth on the HSPU’s

then…

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2) Complete 2 Rounds of the following for time:

100 SDHP (13 kg / 20 kg) OR Row 1 km

25 Alternating Pistols

15 Hang Power Cleans (102 kg/71 kg OR 78% of 1RM)

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Time Cap = 15 min

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Score = Time or Time cap plus 1 sec/rep missed

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Featured Image – The Rookie from the Meridian Regional, Sara Sigmundsdottir placed 3rd at the 2015 Reebok CrossFit Games (Image & facts courtesy of CrossFit, Inc.)