WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm
Work up to a 3RM back squat with a 3sec pause on the 1st rep.
Drop down to 80% of 3RM and do a max set without a pause.
10-9-8-7-6-5-4-3-2-1 reps of
Strict pull ups
50 handstand push ups*
*less ROM, box assisted, reg push ups