8-11-16

Strength 2x 5 I,Y,T (2.5#/5#) 20 wrist twist 30 good mornings (45/65) 40 band pull a parts

Wod 18 min AMRAP Run 400m at the beginning and 9min mark. 12 KBS (70/53) 6 Burpees 3 Bar Muscle-up scaling for the bar muscle-up is 1 C2B pull-up + 1 dip

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