WODtimes:

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

WOD:

Group foam roll/mobility –

Every 30secs for 20 rounds-

1 cluster @ 70-80% of 1RM thruster or 90-100% of 5RM thruster

Every 2 minutes for 4 rounds-

3 back squats @ 80-90% 

Extra Credit 

For time: 

Run 1mile or row 2000m

30 muscle ups*

-20min CAP-

*scale: 30 chest to bar pull ups & 30 dips (break up what ever way you like)