Focus:
15min EMOM
Horizontal Rows
3-5 Challenging or Elevated Ring Rows
WOD:
4 x 4min AMRAP w/ 1min Rest in Between
4 Muscle Ups
12 Wall Balls
30 Double Unders
Accessories:
4 x 8
Heavy DB Curls
then
3 x 3
Negative Curls
then
100 Banded Lat Pull Downs
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