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Warm-up
3 Sets
50 Meter Butt kicks
Wall Walks
50 meter High knees
1:00 Jog

WOD: Partner workout 
150 Cal bike (10’s back and forth)
Rest 1 min
Do Max muscle-ups in 3 minutes as a pair
Rest 5 min
Then 100 cal bike with partner 
Rest 1 min
Do max muscle-ups in 3 minutes as pair

Recovery:
Low Back, Hips and Hamstrings