For time:
800-m run
Double-DB front-rack walking lunge (20 m) (10/15 kg)
3 bar muscle-ups
400-m run
Double-DB front-rack walking lunge (20 m)
3 bar muscle-ups
200-m run
Double-DB front-rack walking lunge (20 m)
3 bar muscle-ups
Post-workout
3 rounds:
:20 L-sit hold
1:00 jog, row, bike, or ski
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