11/29

Weightlifting

Shoulder Press (5×1@90% with 5 sec descent + 3 Split Jerks )

Metcon

Metcon (AMRAP – Reps)

20 min AMRAP,

400m Run

Max Effort Muscle Ups (Ring or Bar)

When you drop from the rings/bar, go run again.

If you cannot do muscle ups, do 5 turnovers and 5 dips per round.

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