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Skill - Ring muscle ups 
1 - Banded transition 
2 - strict muscle ups 
3 - kipping 
4 - volume 
20 min EMOM 
min 1 - bike erg 
min 2 - DB curls 
min 3 - L sit hold 
min 4 - golfers deadlift 
min 5 - DB revers flys 

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