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

– 

WOD:

Every 2mins for 3 rounds-

6 back squats 

*start at 70% of 1RM, work up* 

10 rounds 

15 wall balls 

1 squat clean & jerk 155/225 

Extra Credit 

EMOM 10mins 

1-4 muscle ups

Or

Alternating 

1)3-5 strict pull ups 

2)4-6 dips 

Or 

Alternating 

1)10-15 ring rows

2)5-10 push ups