A. Strict muscle-up, front lever, or dead hang to inverted, 10:00 practice/progressions
B. Power clean & split jerk, build to a moderate/tough single for the day – not a true max
+
For time:
21 strict handstand push-ups or perfect ring push-ups
500m row
15 strict handstand push-ups
500m row
9 strict handstand push-ups
+
3 rounds not for time:
50 double-unders
30 band good mornings
10 strict toes-to-bar

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