Take the first 15 minutes of class to get in some close grip bench work. Your hands should be narrower than usual, think about being a fist distance away from your chest at the bottom of the rep.
Conditioning starts with a buy in of 750 on the rower, once that’s done you have 4 rounds for time. Scale muscle-ups to C2B pull-ups or bar muscle ups if possible.


Close Grip Bench Press
use up to 70% 1RM Bench


Row 750
Then 4 Rounds for Time
12 Kettlebell Swings (55/35)
9 Box Jump Overs
6 Muscle-ups

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