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

WOD:

Every 2:15 for 11 rounds (4 sets back squats/push press & 3 sets pull ups) 

Alternate between 

•10 back squats at 90% of 10RM

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

•10 strict pull ups AHAP

For time:

40 wallballs 14/20 10ft

20 burpees 

30 wallballs 14/20 10ft

15 burpees 

20 wallballs 14/20 10ft 

10 burpees 

– 

Extra Credit

3-4 rounds 

15-20 GHD sit ups

10-15 glute ham raises (sub back extensions)