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

WOD:

Work up to a 3RM back squat 

(Aim for higher than 90%)

Then

Every 90secs for 3 rounds 

2-3 squat @ 90% of 3RM 

5 rounds 

200m run

10 HSPUs

*if you have a weighted vest, wear it* 

Extra Credit 

A)

EMOM 5mins:

1-2 strict muscle ups + 5 dips 

Or

B) 

5 rounds 

5 false grip ring rows

5 MU transitions feet on ground 

5 dips 

Or

C) 

5 rounds 

10 ring rows 

10 push ups