Warmup
Core -
Tabata
Dead bugs medball
Strength emom
Bench press
5-5-3-3-1-1
Strict pull-ups
10-8-6-4-2-1
Wod amrap 14 min
7 muscle ups
50 wall balls
100 double unders
Scale
AMRAP 14 minutes:
20 ring rows / bent over rows
50 wall-balls
200 single-unders
Xtra 10/20 off x5
Paralleltte
Lsit holds
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