5 Rounds, go every 2:30

1 set of Bar muscle-ups
in the remaining time work on Handstand walk*

Flow. Do one (bigger) set of bar muscle-ups THEN for the remaining time before next round, work on a HSW variation. Leave yourself about 0:20-0:30 rest before the next round.

• You have three (3) options for the HSW here: 1) HSW Ramp* – over and back (stairs first, then ramp) 2) Handstand walk pirouettes** 3) Normal handstand walk for distance