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

WOD:

Work up to a 1RM deadlift

Every 90secs 

Back Squats

2×5 @ 70%

2×3 @ 75% 

1×3 @ 80%

1×2 @ 85%

AMRAP @ 90% 

AMRAP 12mins 

50-40-30-20-10reps of: 

Unbroken Wallballs* 14/20 9/10

Unbroken doubleunders 

*ball can’t touch floor*

Extra Credit 

3-5 rounds of: 

8-10 good mornings*

6-8 barbell RDL*

*heavy with good form

Then 

100 lunges (back rack) 35/45 

-try to go unbroken 
Muscle up Extra Credit 

In as few sets as possible:

10 muscle ups 

Or

3 rounds 

10 kip swings on rings 

10 banded transition

Or 

3 rounds 

10 kip swings on bar 

10 strict pull ups 

10 strict dips