Workout of the Day:

A)
3 Rounds for Time: (18 min limit)
30 Reps Pistols
20 Reps DB Ground to Overhead (50#, 35#, wt to get 10-15 UB)
10 Reps Muscle UP or Bar Muscle Up (Sub with 20 Pull-ups)
10 Reps Old Skool Bicep Curls (same weight as ground to overhead)

B)
Floor Press
5-5-5-5-5
* If you haven’t done bench before, start light to get the feel of it, have a good spotter, lock weight out and bring it down under control. Use good pressing position as in the push up.