Friday, January 13, 2023
A. EMOM 12 minutesÂ
   min 1: 12-14 GHD sit-ups or 15-20 ab mat sit-upsÂ
  min 2: Row 12/9 calsÂ
  min 3: Max UB pull-ups or Max ring rows in 30 seconds (Cap @ 15 reps)Â
B. 10 minute AMRAPÂ
  1-2-3-4-5...Â
  Wall walksÂ
  3-6-9-12-15...Â
  Hang Power Snatches @ 95#/65#Â
  10-20-30-40-50...
Double unders or single unders
Masters
A. 12 min EMOM
   min 1: 8 cal EB
   min 2: 12-15 DB bench press
   min 3: 6-8/leg SA DB overhead walking lunges
B. 4 rounds for time
   3 wall walks
   9 barbell sumo deadlift highpulls
   12 cal row