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Skill
Hand Stand walking
Max distance Hand Stand walk

3min Amrap
40 Du
7 Hspu (RX+defficit HSPU with 2 -45# plates and abmat)
10 Ring Dips
Remining time-Max Effort Ring Rows ( No Kipping)

Rest 3min

3min Amrap
40 Du
7 HSPU (RX+)
10 Ring Dips
Max Effort Pullups ( Muscle Ups RX+ )

rest 2min

3Min Amrap
40 Du
7Hspu
10 Ring Dips
Max Effort Ring Rows

Rest 1min

3min Amrap
40 DU
7 HSpu
10 Ring Rows
Max Effort Pullups (Rx+ Muscle Ups)

SCORE = pullups plus ring rows

Accessory Work

100 Banded Tricep Extensions

100 Banded Curls

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