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

WOD:

Every 2 mins 

Back squat

4×6 @ 75% 

AMRAP @80% 

Every 90secs 

Push press

5×5 @ 75% 

3 rounds for time: 

10 Deadlift 185/275 

15 Box Jumps 20/24 

20 Pull-ups

Extra Credit 

3-5 rounds 

20 Double kettlebell overhead lunge AHAP 

10 kettlebell step ups (each leg) 16/20 AHAP 

10 kettlebell strict press AHAP

10 kettlebell bent over row 

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 dips