Strength

Back squat
10-8-6-4-2 Reps Increasing load
( Work up in weight each set )

For Time

12-9-6-3
Muscle Ups
36-27-18-9
Pistols (Alternating Legs)

Cap. 20 minutes

Accessory work

5 Round

1 legless rope climb
15m Handstand walk

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