11/1

Muscle-Up Progressions3x 10 arch and hollow on rings

3×7 hips to ring

3×5 strict pull ups on ring

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

3 deadlift (225/155)

6 sit ups

50 double unders

6 deadlifts

12 sit ups

50 double unders

9 dl

18 su

50 du…etc

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