Warm-up:
Run/row/bike/DU
Muscle-up progression
A. Skill work - muscle up
B. Technique - rope climbs
C. 3 rounds:
Max effort UNBROKEN strict chest to bar pull-ups in 1 minute
Max effort UNBROKEN strict ring dips in 1 minute
Max effort burpees in 1 minute
Rest 2 minutes
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