Friday 1/8

RX “Moses’s Mustache “

3 Rounds for Time 12 Pull-Ups 9 Burpees to bar 6 Front Squats (155/105) -Rest 5:00 - For Time: 36 Pull-ups

27 Burpees to bar 18 Front Squats (155/105)

RX+ “Moses’s Mustache “

3 Rounds for Time 12 Chest-to-Bar Pull-Ups 9 Burpees to bar 6 Front Squats (185/125) -Rest 5:00 - For Time: 36 Chest to Bar 27 Burpees to bar 18 Front Squats (185/125)

At Home “Moses’s Mustache “

3 Rounds for Time 12 DB Rows 9 Burpees 6 Goblet Squats -Rest 5:00 - For Time: 36 DB Rows

27 Burpees 18 Goblet Squats

Accessory

5 sets 10 (each) Alternating Dumbbell Bench Press (building in weight but most show control through entire rep) 5-10 Strict Pull-ups (volume based on athlete’s ability - band if needed - show control throughout)