WOD:

1) 20 minute AMRAP:

10 Calories Rowed

10 Bar Facing Burpees

10 Shoulder-to-Overhead 95/65

10 Pull-ups

Extra Work:

2) Hip Thrusts: 4 sets of 10

Rest 90-120 seconds between sets. Heavy as possible.

3) Muscle-up: 10 minutes Practice

Work on any facet of a Ring Muscle-up.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

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