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Warm Up

Banded shoulders

7 mins. of

7 wall balls

7 jumping jacks

7 push ups

Skill

Muscle up progressions

2 min. AMRAP

WOD

12 min. AMRAP

1 deadlift 135/95

1 pull up

20 DUs

2, 2, 20 DUs

3, 3, 20

4, 4, 20...

Post

Calves and hips