January 6th Workout of the day:

Back Squat 5-5-5 (50%,60%,70%)

Muscle Up/ Pull Up mechanics

then… 

15-10-5 reps for time of:

Thrusters 155/105 pounds

Bar muscle-ups

or 

“Fran”

For time 21-15-9

Thrusters 95/65 pounds

Pull Ups

post time completed

Finisher Pistol Practice