Friday

10 Aug

WOD

10 mins to work up to a heavy Press

then
10-9-8-7-6-5-4-3-2-1
Muscle-ups
Overhead Squats (1/2 BW)

MOD
Muscle-ups > 1 hard DH Pull-up & 1 hard Ring Dip
OHS> Work up to whatever weight you can do cleanly.

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