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A. Sumo dead-lift 2×5 @ same wt.
B. Bench press 5×8
C. For quality: 1-5 Strict Handstand pushups(scale feet on box) / 2-10 Pistols
D. For quality: 1-5 Muscle-ups(Strict pull-ups) / 2-10 Toes to bar

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September 29, 2023

Skill: Ring muscle-ups EMOM x6: 1-5 ring muscle-ups or progression For time:50 double-unders40 alternating weighted box step-ups30 push-ups50 double-unders20 alternating weighted box step-ups15 push-ups50 double-unders10

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