10/21 @ 0930

12-9-6
Front Squat (205/135)
Muscle-up

Substitute 3 pull-ups and 3 dips for muscle-ups or do muscle up transitions.

Metcon:
19:05 w/100lbs
Subbed Pullups and dips for muscle ups 24-18-12 (red band for dips)

This is the most unassisted pullups I’ve done so far!!

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