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

WOD:

Every 90 for 4 rounds-

2 x back squats @ 80%

(Pause on the 1st rep 2-3secs)

Then max reps (no pause) @80%

For time:

5 rounds-

10 thrusters 75/115

10 handstand push-ups

2 rope climbs

Extra Credit

5min AMRAP

Muscle ups

Or

5 rounds NFT

5 kip swings from rings & 5 banded transitions & 5 dips (add weight if you can)

Or

5 rounds NFT

5 strict pull ups & 5 dips or 10 push ups

*add weight or increase difficulty*