Bar Muscle Ups or Strict Pull Ups (2-5 reps)
Hand Release Push Ups (5-10 reps)
Alternate between a set of each for 5 sets – Rest 30-60 secs

Then:

10 Min AMRAP
20 Wall Balls
40 Double Unders

2 Mins Rest

6 Mins to establish a 3RM Power Clean

Post rounds and weights to comments.



 

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