A. EMOM 15 (5 rounds)
1 – 20 Russian Swings
2 – Bar Muscle up skills
3 – Rope Climb Practice (or 5-8 strict pull-ups)
B. 2023 Individual Quarterfinals Test 5
For time:
- 21 Deadlifts (50/80)
- 21 Chest-to-bar pull-ups
- 15 Deadlifts (70/100)
- 15 Bar muscle-ups
- 9 Deadlifts (125/85)
- 9 Rope climbs 15ft
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