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

WOD:

Every 90secs for 6 rounds

2 tempo squats 2110

Start at 60% working up but only with good form

For time:

50 handstand push-ups

50 toes-to-bars

50 dumbbell snatches alternating 35/50

20 right-arm dumbbell overhead lunge 35/50

20 left-arm dumbbell overhead lunge 35/50

(20min cap)

Extra Credit

Every 30secs for 5mins-

1-2 muscle ups

Or

Alternating-

5 kip swings from rings & 3 banded transitions

Or

Alternating-

3 strict pull ups & 3 dips or 6 push ups