Thursday 121004

thruster (from floor): 15 minutes, heavy single, but not maximal

3 x 2 back squat (LB) @ 85%, rest 2-3 minutes

5 minute AMRAP
strict, false-grip, muscle-ups

Or, if you do not have muscle-ups,

5 minute AMRAP
1 muscle-up transition with band + 2 ring dips

For 12 minutes perform:
ME thrusters @ 40-50% of max, 30 seconds
ME Abmat sit-ups, 30 seconds
rest 1 minute

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