Push Jerk - 12mins
5-5-5-5-5

Then:

2 Rounds for Total Working Time:

5 Pull Ups
10 Hand Release Push Ups
15 Squats
5 Pull Ups
10 Hand Release Push Ups
15 Squats
Run 400m
3 Muscle Ups
3 Clean and Jerk (50kg/70kg)

Muscle Up Scaling: 1 rep = 3 Ring Rows + 3 Ring Dips

Post weights and times to comments.


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