A little different style from Kristen Clever...
Skill
Muscle Ups and progressions.
If muscle ups are not challenging anymore, then practice MU handstand PU.
WOD
8 minute AMRAP:
5 Deadlifts (315/220) (scaled = 75% of 1RM)
7 Ring Dips
3 minutes rest
Then...
8 minute AMRAP:
150m Row @ 10
1 rope climb
7 push-ups
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