Skill Work
15:00 Muscle Up Skill Work -tier 1: accumulate 15 paused transitions -tier 2: accumulate 10 banded transitions + 20 kipping hips to rings -tier 3: accumulate 5-8 strict muscle ups (use partner assist if needed) Conditioning 3 Rounds For Time- 400 Meter Run 20 1A DB Hang Clean and Jerks (50/35) (switch every 5) 15 Pull-ups RX+ 8/5 Muscle Ups *16:00 Time Cap
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