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 

4 bar muscle ups 

6 deadlifts 205/315 

8 lateral over the bar burpees 

Extra credit

3-5 rounds of: 

8-10 good mornings (heavy)

8-10 glute ham raises* 

*sub back extensions