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A: fast mile – CAP10

 

B: punish your weakness

30:00 gymnastics.

Practice progressions and setup for

muscle up, HSPU, pistol

 

C: double amrap

AMRAP4

  • 4 muscle up
  • 8 HSPU
  • 12 pistol

4:00 REST

AMRAP4

  • 2 muscle up
  • 4 HSPU
  • 6 pistol