Muscle up clinic at 5:05am and 8:30am – come get your first muscle up!!

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Strength:

Push jerk, 6×3 (A)

Metcon:

Row 300m then,
15-12-9:
thrusters, 95/65*
burpees**
Then row 300m

*Immediate 5 burpee penalty each time the barbell leaves your front rack position prior to completing the set of thrusters

**Jump onto 45lb plate.