Muscle Up Skillz

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Dynamic movement prep.

Group warm up

50 n 50 ghd.

Skill
Muscle ups.
Then
7-7-7-7. Single arm db row.

Wod
15 minutes amrap
15 kb swings 1.5/1
15 box jumps 24’20
15 hand release push ups

Rest then

5 minutes of fun
The hard way
for reps
1 min jack knife sit ups (20,14) (like a pike sit up with med ball)
2nd  min reverse sit ups  (leg raises)
3rd min jack knife
4 th min reverse sit ups
5th min jack knife

MAD MOBI
Press ups
Pigeon
Calf stretch
Lat band stretch.

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