Warm up

2 minutes


Then 2 rds

60 seconds lunge and reach

60 seconds crab walk position hip raises (they will be making themselves into a table top)


Muscle up

3 rds

5 pull ups

5 dips


muscle progression and practice along with deadlift warm up


Amrap 13

1 Muscle up

2 Deadlift

3 Wall walks

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