Saturday January 9th

Warm up

6min amrap: 5 scap pull ups, 5 scap push ups, 3 walkouts, 3 burpees
Strength

Bench press X 8 reps
+
KB curls X 8
E3MOM x15mins
WOD

12.4:
12min Amrap
150wb,
90 doubles,
30 muscle up