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6:30am 8am 5:15pm 6:15pm 7:15pm

Skill
Muscle up technique

WOD

AMRAP
4 Rounds
1 min - 7 Deadlifts 185/125 - AMRAP box jumps for remainder of minute
1 min - 30 second assault bike for max cals remaining time rest.
1 min - 10 wall balls - AMRAP pull-ups for remainder of minute
1 min - 30 second row for max cals remaining time rest.

Total score is:
Box jumps + assaultbike cals + pull-ups + Row cals.

full workout
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