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

WOD:

Work up to a 3RM back squat with a 3sec pause on the 1st rep.

Then

Drop down to 80% of 3RM and do a max set without a pause.

For time:

10-9-8-7-6-5-4-3-2-1 reps of

Strict pull ups

Pistols right

Pistols left

(15min cap)

Extra Credit

For time:

50 handstand push ups*

(5min cap)

*less ROM, box assisted, reg push ups