Buy In: Tabata Double unders. Kip swing practice. Use your hollow body prowess to begin developing competency in your pull up. If you are already a pull up ninja. Begin workshopping your muscle up.
copied and pasted from CrossFit.com:
25 Handstand push-ups (plan on subbing push ups- quit freaking out already)
Run 800 meters
75 pound Push press, 75 reps (women use 53# which is Fight Gone Bad weight)
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