CrossFit and Personal Training

3 Rounds:

• 5 Push ups
• 10 Beat swings
• 20 Single unders
• :15 sec headstand
• :15 sec wall stretch

21-15-9:

• Kipping Handstand Push-ups
• Hollow Rocks

• For Time (12 Minute Cap):  30 Bar Muscle ups

**On the 90 seconds (Starting on the 0:00) – 30 Double Unders

(Scale option: jumping bar muscle ups / 30 secs of DU attempts)