Five rounds for max reps of:
2 minutes of strict muscle-ups
3 minutes of rest

Rest 5 minutes, then…

Max distance in 20 minutes of:
Run, Row, or Ski

Coach Alex’s Notes:
Scale the strict muscle-ups as needed with kipping muscle-ups, strict chest-to-bar pull-ups, strict pull-ups, kipping chest-to-bar pull-ups, kipping pull-ups, assisted pull-ups, ring rows, etc.


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