A) Upper body gymnastics Pick 1- 1. 5x1 strict chest to ring pull up + 1 strict muscle up 2. 5x5 strict pull ups with slow neg (c2b if poss) 3. Accumulate 60s in a weighted neg pull up if poss or no weight 4. 50 ring rows 21 minute AMRAP 50cal machine 50 box jump overs 50kb snatch 50 HSPU press ups
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