Warm-up: 200m Run then 2rds of: 10 Horizontal Ring Row 2 Push-up to Inchworm 4 Push-up to Spiderman 10 Disclocates Skill: Muscle-up practice (Ring or Bar) EMOM x 21 1) 6 Strict Chin-up (Rx+ 3 Ring or Bar MU) 2) 12 Front Rack Reverse Lunges (135/95) 3) 8 Lateral Burpee Over the Bar + 18...Read More
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