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5×2 (as heavy as possible)
** Rest 60-90 between sets**
Then, on the minute for 20 minutes:
Odd – 4 Muscle Ups
Even – 30 Seconds on Rower (hard)
** If you cannot do a muscle up work in strict pull ups and dips.
** If you can do a strict dip and pull up perform 9 transitions every odd minute.