A. 3 rounds for Quality:

20 single leg deadlift with DB

15 GHD sit-ups

B. row 500m (or run 400m)

12 muscle-ups

3 rounds

*scale for MU’s will either be bar muscle-ups OR 12 kipping pull-ups + 12 Dips (can be kipping on rings or strict on bar dip -with/or/without bands)

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