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

WOD:

EMOM 6mins:

2 paused back squats 5secs @70%

Then max reps (no pause) @70%

For time-

5 rounds

10 HSPUs

10 deadlifts 185/275

Extra Credit

5min AMRAP

Muscle ups

Or

5 rounds NFT

5 kip swings from rings & 5 banded transitions & 5 dips (add weight if you can)

Or

5 rounds NFT

5 strict pull ups & 5 dips or 5 push ups