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)

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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 MU