Warm-up: 200m Run then 3rds of: 5 Ring Pull-ups 30sec Box Shoulder Pulses 10 Hollow Rock Skill: Muscle-up Practice Ring or Bar Workout of the Day EMOM x 16 1) Bike 12/8 Cal 2) 10 Pull-up + 15 Double-unders 3) 8 Burpee Box Jump Overs 4) RestRead More
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