TWOW: 4 Rounds 400m Run/200m Farmer carry 53s/35s no rest between rounds Skill WOW 10 Minutes HS walk practice Tabata Toes to Bar x 8 rounds 20x False Grip Ring Pullup to chest with 3 second hold at chest EMOM 5 Minutes 4/3 strict ring muscle ups or 5/4 Kipping Ring Muscle Ups or 15 Ring muscle ups total if you cannot string together yet 30 Strict HSPU-if easy, add deficit Extra WOD 3 Rounds 20 Cal Assault Bike 16 OH Walking Lunge with Axle Bar 155/105
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