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Spend 10 minutes working on Muscle Ups
Notes: Practice transitions and/or strength in the pull and dip (i.e. 3 sets of 8 pull-ups, 8 dips, etc). If you can do muscle ups, take 2 attempts at a max rep unbroken set on the rings.
In Teams of 2, Complete the Following for Time:
- Row x 1500m
- Kettlebell Swing (70/53) x 50
- Row x 1000m
- Lunge with Plate Overhead (45/25) x 50 (total)
- Row x 500m
- Slam ball (30/20) x 50
Notes: Split up rowing portions evenly. Break up the movements in between row however you want. Only one person working at a time. Scale movements as necessary (i.e. Russian KBS, bodyweight lunges, etc.).