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

WOD:

Every 90secs for 6 rounds

3 tempo squats 3010

Start at 50% working up

Focus on staying tight

3rounds of:

35/50 cal bike (or 25/35 row)

20 HSPUs

50 double unders

Extra Credit

Every min for 10min

1-2 muscle ups

Or

Alternating-

5 kip swings from rings & 3 banded transitions

Or

Alternating-

5 strict pull ups & 5 dips