YO4 WOD 17/9/18

Warm up and mobilise 

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12 minute EMOM:

1 - 3 muscle ups or 8 pull ups/progressions

2 - 12 single arm bottom up split stance kettlebell strict press (not as complicated as it sounds!)

3 - 12 plate sit-ups 

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Wod - in pairs - 6 rounds - round for round:

12/10 calories 

10m dumbbell front rack walking lunges

2 muscle ups/10 jumping pull-ups