: Muscle Up work. Take 15:00 to work on an aspect of the Muscle Up, Bar or Ring, that you need to work on.
: AMRAP in 20:00:
- 12 Russian Kettlebell Swings (heavier than 53/35#)
- 12 Weighted Sit Ups (KB held at chest)
- 15 Hip Extensions
- max non stop Muscle Ups or sub from knees
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The Compound Strength and Conditioning
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weighted sit ups
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