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Coach Led Muscle Up Work Shop EMOM
3×5 False Grip Ring Row
3×5 Muscle Up Transition
3×5 Ring Dips
3×5 20sec Ring Support

THEN

3 RoundsFOR TIME OF:
5 Ring Muscle Ups
15 DB Box Step Overs 50/35
30 GHD Sit Ups

*If You Are Working Towards Pull Ups, The Workshop Will Run as Follows:
3×5 Inverted Barbell Row
3×5 Kip Swings
3×5 Jumping Pull ups
3x 20 sec Chin over Bar Hold

THEN

Accessory Cash Out:
200m Walking Lunges
(3 Laps Inside)