ROOSTER RING

AGAINST A RUNNING CLOCK

0-9:00 mins---1 mile run AMRAP of RING DIPS

9-15:00 mins---1,000 m row AMRAP of RING DIPS

15:00-21:00 mins--- 30 power cleans (155/105) AMRAP OF RING DIPS

RX RING DIPS

SCALE BOX DIPS

RX+ MUSCLE UPS

POST WORKOUT PUMP

3 ROUNDS

5 STRICT PULLUPS

10 BENT OVER BARBELL ROWS

15 BARBELL CURLS

dont rush this. Take ya time baby


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