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Rest day

For time:2 ring muscle-ups100-m single-DB carry (15/22.5 kg)200-m run4 ring muscle-ups100-m single-DB carry200-m run6 ring muscle-ups100-m single-DB[…]

SKILLWORK5 sets/arm:1 single-arm Russian KB swing1 single-arm KB swing + pull back1 single-arm KB snatch METCON5 rounds[…]

Rest day

For load: 3-3-3-3-3 Deadlift – return under control (no dropping the bar).

EMOM 15:8 burpees8 wall-ball shots (6/9 kg) (2.7/3 m) Post-workoutAccumulate:3min plank hold

For time:500-400-300-200-100Meter row50-40-30-20-10AbMat sit-upsDouble-unders Skill WorkPost-workoutAccumulate:30-50 GHD hip extensions or banded good mornings