Warmup
2 min jump rope
10 pushups
30 sec handstand hold
5 strict pull-ups
5 kipping pull-ups

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Skill
MU progression (hold tuck, work high hip thrust)

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Workout of the Day
3 rounds
2 rope climbs
10 hspu
20 ctb pull-ups
30 sec L-sit on rings

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Strength
Deadlift 3×2 @ 85-90%

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