Warm up
800m run
GHD sit ups
GHD hip and back ext
5 wall climbs
5x work the front lever
3x pull over to support
3x negative bar muscle up
Skill
DB dips & pistols
WOD
15 minute AMRAP
7 L-pull ups
7 DB weighted dips w/25 m/55
14 DB pistols w/25 m/55
14 DB pistols w/25 m/55
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