Monday, January 9, 2023
A. EMOM 12 minutes
min 1: 14 DB reverse lunges @ 50#/35#
min 2: Max strict pronated pull-ups or banded strict pull-ups in 30 seconds
min 3: 10-15 Weighted push-ups @ 45#/25# plate on back
B. 3 rounds for time
   25 Wall ball 20#/14#
   20 Alternating DB snatches @ 50#/35#
  15 kipping HSPU
  10 Box-jumps 30"/24
Masters
A. Complete 4 sets:
   A1. Front squats @ 20X1 x 8
   A2. Wtd FLR x 45-60sec
B. For time
   21-15-9
   Dual DB thrusters
   No push up burpees
   Row 250m after each set
  Â