A1. weighted shoulder dislocates on stomach. 10 reps plus 30 sec hold x 3 sets
A2. jefferson curls x 10 reps plus 30 sec hold x 3 sets
B. Not for Time:
5 to 1 wall walk ladder
C. On a 10 minute clock:
50 double unders
25 wall balls
50 double unders
25 wall balls
AMRAP Bar Muscle ups or Kipping Pull ups in remaining time.
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