Warm up C
A. Deadlift 8×3@60% (Speed – Bands or Chains) w/ 1 min rest
B.
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders
Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet
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