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290114

Warm-up
10 min technique row,
Gymnastics
Practice Muscle-ups/Handstands
WOD
3 Sets:
HS walk 30′ or hold 30s,
Muscle-up + 2 Dips x3,
Toes to bar x10
Rest 2-3 min
3 Sets:
5 Bar muscle ups or giant beat swings
20 Alternating pistols
30 Double unders
Rest 2-3 minutes

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