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Warm Up

Pass throughs

2x

1 min. singles

1 min. squats

1 min. sit ups

1 min. singles

1 min. squats

1 min. singles

Skill

Muscle up progressions

WOD

3 RFT

200m run

30 wall balls 20/14

10 burpee pull ups

Post

5 rounds

20 supermans/20 hollow rocks

Stretch hamstrings