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Will looking strong on Bar Muscle Ups!

Will looking strong on Bar Muscle Ups!

Warmup: 4 Rounds of

4 Over-Head Lung + Press (use OLY bar) ~ Athlete picks weight

6 Wall Balls

8 Slam Balls

10 Ab Mat Situps

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Strength: Shoulder Press 6x6 with 8 plate raises after each set

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WOD: 12 Minute AMRAP

12 Kettlebell Swings 55/35#

12 Box Jumps 24/20"

1 Dumpster Dash

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