WM
R800
5 pull ups
10 push ups
15 squats
20 GHD sit ups
10 Mtn Climbers - pause for stretch
10 SDHP (55#)
Wendler
3/3/3
Backsquat - yep, it's a dup but the box is working on them now too ;-)
WOD
30 Muscle ups for time
OR
for us lucky ducks...
120 pull ups
120 banded bar dips
16:12
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