Warmup
500m row
10x burpee pullups
3x weighted pullups @ 45lb
3 sets @ 45lbs
5-5-4
Snatch practice
then
2600m row
1600m run
Time 17:28
Then Volume based Muscle up/Pull up work
2x Muscleups for 10 min
3x chest 2 bar pullups for 10 min
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