Part A Warm Up
Coaches Choice
Part B
3 Sets
Bar Muscle-up x1-4 (use bands if needed)
Ring Support Hold x20 sec
Single Arm False Grip Row Hang x10 sec ea. arm
Part C
5 sets For Total Time Do:
250 m Row
15 Thrusters (95/65)
8 Pull-ups
rest 2 min
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