| Warmup Go through all of the accessory movements for 5-6 reps/side with light weight then rock and roll! |
| Accessory 6×10/side of Half kneeling single arm arnold press Single arm upright row Farmer’s split squat You get 30 minutes for this |
| Workout 4 rounds for time with a 10:00 cap 8 deadlifts 185/125 16 pushups 8 pullups Rx+ 4-6 ring muscle ups (1-2 sets, but hard) |
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