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warm up

Hip Spin up

Skill

10 min Practice:

• Bar Muscle Up Drills

conditioning

Partner WOD

20 sets each: 30 sec ON/OFF:

AMRAP:

• 100 DB Snatch

• 80 Cal Row

• 60 DB Step ups

• 40 Muscle ups/Strict Burpee Pull ups

split reps

cashout

Couch stretch x 2 min/side