Monday Group Strength and Conditioning

14 min EMOM
-3 pull ups
-3 dips
*Remember if you have achieved a muscle up then this trumps the pull ups and dips.
The goal here is to operate at a higher virtuosity than you did at the last EMOM
if you managed one muscle up per minute, then try for two.

2 rounds:
3 min amrap:
-3 snatch, 135/95
-6 pushups
-9 air squats
(1 minute rest between rounds)

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