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

WOD:

Every 2mins for 11 rounds (4 sets of BS & PP, 3 sets of pull ups) 

Alternate between 

1) 10 back squats at 90% of 10RM

2) 10 push press at 90% of 10RM (from floor) 

3) 10 strict pull ups ahap OR 5 3-5 sec negatives or 15 ring rows 

Extra Credit 

For time:

10-8-6-4-2 reps of 

burpee box jumps 28/32

deadlift 185/275