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

WOD:

Every 2mins for 9 rounds (3 sets of each) 

Alternate between 

1) 10 back squats at 90% of 10RM

2) 10 push press at 90% of 10RM (from floor) 

3) 10 strict pull ups ahap OR 5 3-5 sec negatives or 15 ring rows 

Extra Credit

For time:

2 rounds of:

15 hang power cleans 95/135

75 doubleunders 

4 rounds-

15-20 GHD sit ups 

10-15 back extensions