Weighted Pull-up: 3 x 5 *Drop Set: 1 x max reps (no weight) (If doing banded pull-ups or negatives, do max ring rows for drop set) For Time 800m Run 30 KB Swings, 70/53 9 Muscle-ups 600m Run 20 KB Swings 7 MU 400m Run 10 KB Swings 5 MURead More
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