| Skill RMU work 3 sets of Level 1: 3 tempo ring rows+3 toe spotted ring dips+ 3 ring row transitions Level 2: 3 ring pullups+3 ring dips+ 3 hip to ring kips Level 3: 1 SMU+2-5 kipping RMU |
| Workout 20:00 of 50m pinch grip carry 10 depth box jumps 400m run |
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