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Double Under/ Muscle Up

April 28, 2018

W/U: 2RDS

15 Single Unders

10 Hanging Shrugs

10 Candlesticks to Straddle

10 Cossack Squats

10 Scorpions

 

 

 

8EMOM

1) Max Double Unders

2) :30s Hollow Hold

3) Max Double Unders

4) :30s Hollow Plank Hold

5) Max Double Unders

6) :30s Hanging Hollow

7) Max Double Unders

8) :30s Handstand Walk up- HOLD HOLLOW

 

:40/:20x4

False grip Seated Ring Pull Ups ( to RIBS)

Bottom of Push Up Hold

Ring Kip swings w/ false grip

 

1:00/:20x3

Ring Skin the Cat

Plank Muscle Up Transitions

Hollow to Arch Lateral Rolls

 

4min AMRAP

8 Alt Airborn Lunges

6 Candlestick Rolls

4 Alt Pistols

 

 

 

 

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