For time: 10 Muscle Ups, + Push Press @ 53#/75# x 100 reps, + Row 1K [from CF HQ 12.23.11] *Sub Pull-Ups + Dips for Muscle Ups, 3:1.
Did 30 push ups (on knees)
30 dead hang pull ups (black band)
100 push press 45#
1000 m row
20:14
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