Muscle up – 15 minutes to work on dead hang muscle ups, muups with a vest on, working transitions, etc..
Strength – 15 minutes
Push Press – 5-5-5
2 minutes of max Sit-Ups (partner can anchor the feet)
Games – GHD
15 minute AMRAP
Max Ring Muscle Ups
Open – max attempt at pull ups and dips each time. No bar muscle up substitutions!
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