Workout of the Day

3 rounds for time of:
5 Muscle-ups
10 Handstand push-ups
15 Pistols

RXD Plus* 
Strict Muscle Ups and Strict HSPU as per Crossfit.com

SCALING
muscle up = double reps strict, kipping or band pull-ups
hasp = double reps abmat hspu, push-ups
pistols = lunges double reps

Extra Training

Back Squat
3-3-3-3-3

Log results on Beyond the Whiteboard
OR
Log your Results via your WODIFY account