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140203 Topher gets weighted muscle up!

140203 Warmup 4 x 250m (30" rest) 20 goblet squat 15 ring row 20 banded split squat per side 15 ring row 5 walkout to pushup 5' foam roll Strength: Hang Squat Clean Thruster 10-8-6-4-4-6-8-10 Skill: Toes to Rings Work Capacity: Every 3' for 12', 300m + 15 Dumbbell Chest Press After Party: 3 rounds 1' situps, ME Skull Crushers Open Prep 5 rounds 20 American Swings 70/50 10 2-kb thrusters 50/35 5 Hanstand Pushups Cashout 75 Pullups 150 situps

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