WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm – 

WOD:

Every 1:45 for 5 rounds 

3 Back Squats @ 82.5-90% 

For time-

21-15-9 reps of:

Hang squat clean DB thurster*

Handstand push ups 

50 doubleunders 

*choose your own weight/ sub kettlebells if needed 

Extra Credit 

A)

EMOM 5mins:

1-2 strict muscle ups + 5 dips 

Or

B) 

5 rounds 

5 false grip ring rows

5 MU transitions feet on ground 

5 dips 

Or

C) 

5 rounds 

10 ring rows 

10 push ups