Someone should get a first muscle-up today. Why not you?[/caption]
Monster Mash
For time:
400-m run
45 back squats (115/75 lb.)
400-m run
30 front squats (115/75 lb.)
400-m run
15 overhead squats (115/75 lb.)
Rest 5 minutes
For time:
11 muscle-ups
7 squat snatches (135/95 lb.)
11 muscle-ups
Rest 5 minutes
Grace
For time:
30 clean and jerks (135/95 lb.)
Skills Session
10 minutes on handstand walking
Invest 30 minutes in stretching and mobility work
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