1) Walk through the following for 15 minutes
6-8 weighted pull-ups
30ft HS walk
-take your time work on good pulling mechanics and good positioning in HS walk
2) 10 rounds for time:
2 Muscle-ups
3 Deadlifts (275/185)
4 Box Jump Overs (30/24)
200m run
3) 4 x 800m run
3 minute rest between efforts.
These should be all out maximal effort
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