| Accessory Work 3 sets of 10 Supine leg raises–3 second lower 10 ring rows :60 farmer’s hold |
| Skill Work 10:00 of practice: Level 1: Low jumping bar muscle ups Level 2: hip to bar kips and high jumping bar muscle ups level 3 : bar muscle ups |
| Workout 16:00 AMRAP 15 double unders 15 speed steps (right+left=1) 10 burpees Rx+burpees to target |
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