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

WOD:

Every 2mins for 6 rounds (3 sets of each) 

Alternate between 

•10 back squats at 90% of 10RM

•10 strict pull ups AHAP

Work up to a 

10RM bench press

Plus 

1 drop set 

10 @ 90% of 10RM

Then

3×10 bend over rows 

Extra Credit 

For time:

3 rounds-

20 burpees

15 toes to ring 

10 clean & jerks 95/135