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Click on pic for article “Ring Rows Build Bodyweight Strength for Rope Climbing” by www.gymnasticbodies.com

A: 4 rounds not for time of:

20 dumbbell walking lunges

1 minute rest

12 ring rows

B: 3 rounds for time of:

20 wall balls (20/14 – 10/9)

15 box jumps (30/24)

10 burpees