M/E Bench Press & 3 sets Strict Muscle Ups, Ind for time 30 Muscle Ups, 30m Handstand Walk

Beginner 

(A) Bench Press or Floor Press-10, 8, 6, 4, 2, 1-Work to the limitations of your movement

(B) Pullups-3 sets 3-5reps at lightest band possible. If you can pull-up work intermediate for B

or

(C) Individually for time-Run 1.6km 

Intermediate 

(A) M/E Bench Press or Floor Press

(B) Muscle Ups Technique-Pre-Req is Strong C2Bar & Ring Dips. If you don't have them complete 3 sets of 3-5 reps with lightest band possible.

or

(C) Individually for time-Run 2.5km 

Advanced 

(A) M/E Bench Press & 3 Sets Max Strict Muscle Ups

(B) Individually for time-30 Muscle Ups, 30m Handstand Walk

Coaches Tips-(A) CFS Rules Apply. For the muscle-ups, you can do as many sets as you like but just record your best 3 sets (B) Record your 30 M/U separately to your handstand walk