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

WOD:

Every 2 mins 

Back squat

4×5 @80% 

Three Wise Men

“Jeremy”

4min AMRAP 

5 Hang Squat Snatch 95/135

10 Burpees Over the Barbell

Rest 2 min

“Ben”

4min AMRAP

10 Power Cleans 95/135 

20 Pull-Ups

Rest 2 mins

“Beau”

4min AMRAP

15 Box Jump-Overs 20/24

30 Wall Ball Shots 14/20 9/10

Extra Credit

Every 90secs 

Push press

4×4 @80% 

3-5 rounds of-

8-10 glute ham raises 

8-10 (each side) single leg RDL AHAP 

8-10 reverse lunges each side AHAP

Extra Credit Muscle ups

For time:

5-10 sets of: 

1 strict muscle up + 2 kipping muscle ups + 3 dips 

Rest as needed 

*scaling: try partner assisted strict 

Or 

10 muscle up attempts or progressions + 30 dips (add weight if you can) 

Or

30 box or ring dips