21-15-9:
Handstand Push-ups
Muscle-ups
WARM UP:
10 x Forward/Backward single arm rotations
20 x Torso Rotation
3 Rounds:
20 Second Active Shoulder Hang
5 Toes-to-bar
10 x Push-ups
Row 200m
SCALING:
Reduce Reps to 15-12-9 or 12-9-6 for both or either movement
Replace Handstand Push-ups with Pike Handstand Push-ups or Dumbbell Shoulder Press
Replace Muscle Ups with Chest-to-Bar Pull-ups or Banded Pull-ups
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