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5 at 65%, 5 at 75% and 5+ at 85% of 1 rep max
5 Rounds for total reps:
Every 3 minutes run 400m then complete as many
Muscle-ups as possible in the remaining time.
L1- sub 3 pull-ups/3 ring dips (this includes: jumping pull-ups, ring rows, jumping dips)
L2- bar muscle-ups
L3- ring muscle-ups