Skill/Conditioning:

A. Three sets, not for time, of:

- 3-8 Muscle-Ups (or progressions)

- 10-20 meter HS Walk (or 15-45 second Wall HS) 

- 10-50 Double Unders

B. Bench Press

- Set 1-3: 10 reps with bar

- Set4-6: 5 reps @moderate weight (Not Heavy) 

C. With a partner, complete 120 Ball Slams for time. 

- Only one partner is working at once while the other partner performs an Active Hang.

*Reps only count when the partner is hanging

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