Skills: 3 x 5 Ring Swings
Muscle Ups 5 x 3 (with a spotter)

Strength:  Back squats
Work to 85 percent then complete 5 doubles every 90 sec

Five rounds for time:
Run 400 meters (500m Row)
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

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