Friday, January 19, 2023
A. Take 15 minutes to complete 3-4 sets of the following
   A1. Muscle-up Skill work 60-90 seconds (3-5 reps) or Max strict Strict Pronated pull-ups or banded banded pull-ups in 60 seconds
  A2. 12-15 FLat DB bench press @ 50#/35#+ per hand
  A3. kb Side plank 30-45 seconds/side @ 35#/26#
B. 3 rounds for time
  50 Double unders
  20 Kb swings @ 70#/53#
  50 Double unders
  20 toes to bar or 20 GHD sit-ups
Masters
A. Not for time:
   18-15-12-9
   DB bench press
   Goblet split squat @ 30X1
   50m Farmers walk
B. AMRAP 15 min
   15 squats
   10 ring rows
   15 cal bike