A. Make up lift or work on goat.

B. With Partner

40 Pull-ups

2000m Row (Switch every 500m)

60 Front Squats (Double KB or Sandbag)


A. Make up lift or goat work.

B. 3 rounds for time:

5 Muscle Ups
300m row
15 front squat 155#/105#

Accessory work:

 3×15 GHD sit-up

15 min. of Handstand walking practic

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