Prep
Coach's choice dynamic
Muscle up progressions
Strength
I. Back Squat build to a #RM
II. Back squat 3x3 @ 92% of above
Conditioning
20 min EMOM
Odd- AMRAP Close Grip Bench Press @ 85% 1RM
Even- 1-5 Muscle ups/ Ring Dips/ Progressions
Recovery
Easy walk or row to cool down
Pec smash
Group stretch
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