Warm Up:
20-12 hollow rocks
+ 12 shoot throughs after each hollow rocks.
Note: Slow transition
3x5-Banded muscle up focusing on transition
Note:If you can muscle up without band then do L-sit MU
WOD:
For time:
21-18-15-12-9-6-3 GTOH 20KG plate
7 pull ups
30 double unders after each round
Programme by Josh
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