Warm up

2 rds

5 cat/cow

10 sa HP each side

15 band pull aparts


Mu warm up

3 rds

5 banded seated muscle up

3 kneeling jump/broad jump

5 reverse Nordic curls

5 tall box jumps

Then 4 ish rds

1-3 muscle ups

1-3 deadlifts

Jog to parking garage and back


Donkey Kong Jr

Amrap 16

4 Muscle ups

4 Deadlifts

Run 800m

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