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Monday 19th July



Every 2:00 x 6 rounds

  • 3-5 Bar muscle-ups + 30 seconds Hollow Rocks

*Scale to jumping bar muscle-ups + Hollow hold


EMOM x 20 minutes


  • A- 5 Ring row sit back (Advanced Ring muscle up 5 reps)

  • B- 14 Alternating DB snatch 22.5/15kg

  • C- 10-15 T2B

  • D- Run 200m






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