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Lift:

Bench Press

5 at 65%, 5 at 75% and 5+ at 85% of 1 rep max

WOD:

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