Warm up

3 rds

10 false grip ring rows

5 swimmers

8 single arm high pulls each side (slow descent)

10 minutes

Then

3 rds

5 muscle up using just bands from seated position

5 ring row muscle up

Then

3 rds

Increasing weights/ challenge

Garage run

1-2 muscle ups

4 front squats

Workout

Amrap 16

Seneca run

4 muscle ups

8 front squats

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