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

WOD:

Every 2mins for 5 rounds 

2-3 Back Squats @ 87.5-92.5% 

Team WOD:

For time

Teams of 2: 

3 rounds 

Run 400m (together) 

50 pistols, alternating*

30 tire flip in and outs*

*split whatever what you like 

Extra Credit 

A)

EMOM 5mins:

1-2 strict muscle ups + 5 dips 

Or

B) 

5 rounds 

5 false grip ring rows

5 MU transitions feet on ground 

5 dips 

Or

C) 

5 rounds 

10 ring rows 

10 push ups