WOD:

1) 3 rounds AQAP:

30 Squat Cleans 65/45

20 Pull-ups

800m Run

Extra Work:

2) Bar Muscle-ups: 10 minutes Practice

Work on any facet of a Bar Muscle-up.

3) GHD Sit-ups: 3 sets of 15-20 reps

Rest 90-120 seconds.

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

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