Warm up

2 rds

10 pvc pass through

5 swimmers

10 sky reaches each side

5 walk outs

12 minutes

Then

2 rds

8 false grip ring rows

4 tall box jumps

6 minutes

Then

Emotm 20

Even

1 muscle up

Odd

1 front squat from ground

Workout

Amrap 6

2 muscle ups

4 box jumps

6 front squats

Rest 4

Amrap 6

3 muscle ups

5 cleans

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