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

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WOD:

Every 2mins for 5rounds

4 back squats @ 80% of 1RM

6mins to complete

3 rounds 

5 deadlift 225/315

10 dumbbell thrusters 35/50

Max muscle ups (bar or ring)

Extra Credit 

3-5 rounds 

20 steps death march 

10 KB/DB bent over rows 

8-10 GHRs (sub back extensions)