Muscle-ups

30 Muscle-ups for time If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
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Clean and Jerk

Clean and Jerk 1-1-1-1-1-1-1 reps
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HSPUs and L Pull-ups

For time: 15 Handstand push-ups 1 L Pull-up 13 Handstand push-ups 3 L Pull-ups 11 Handstand push-ups 5 L Pull-ups 9 Handstand push-ups 7 L Pull-ups 7 Handstand push-ups 9 L Pull-ups 5 Handstand push-ups 11 L Pull-ups 3 Handstand push-ups 13 L Pull-ups 1 Handstand push-up 15 L Pull-ups
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Run 400m x 4

Four rounds for time: Run 400 meters Rest 2 minutes Post time to comments.
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