Warm Up
6 min AMRAP
- 4 strict pull-ups
- 6 MB squat cleans
- 8 ring kip swings
- 10 single under + 10 dubs
Skill (20 min)
- ring muscle-ups
- bar muscle-ups
- double unders
Conditioning
14 min AMRAP
- 7 ring muscle-ups
- 50 wall-balls
- 100 double-unders
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