Monday, February 6, 2023
A. Take 12 minutes to complete 3 sets of the following
   A1. 16,12,8 front rack reverse lunges @ 115#/75#+
   A2. Bar Muscle-up x3-5 reps or Strict/Banded pull-ups x10-15 reps
  A3. FLR on floor 45-60 seconds
B. 3 rounds for time
  Run 200m
  40 Double unders or 40 single undersÂ
  8 Power Clean and jerks @ 115#/75#
  10 Burpees
Masters
A. Complete 4 sets
   A1. Back squats @ 33X1 x 5
   A2. 30 banded tricep pushdowns
   A3. AMRAP in 45 se. banded strict pull-ups or ring rows @ 30X2
B. 3 rounds for time
   Row/EB 20 cal
   10 deadlifts
   15 wall ball
   10 hanging knee raises