A) Deadlift: E2:30 for 15 min:

6 reps; Ascending

B)

PERFORMANCE:

3 RFT:

7 Strict Muscle Up (Sub 15 Strict Pullup + 15 Ring Dip)

50 Air Squats

1,000 Meter Row

Fitness:

5 RFT:

10 Pullups

30 Air Squats

20/15 Cal AirBik

Categories: WOD

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