November 14th
1) Muscle Up/c2b pull up/pull up 10×3 EMOM
2) Strict Press 55/60/65/70/75%x5
3) Pullups 5×8-10 (weighted if possible)(strict)
WOD:
6 rounds
200m run @ 75%
5 HSPU or Muscle Ups/c2b pull ups
20 ab mat sit ups
rest 30 sec between rounds
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