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

WOD:

EMOM for 6mins 

3 back squats @ 70% 

For time:

50 box jumps 20/24

40 kettlebell swings 53/70

30 toes to bar 

20 hang power snatch 75/115 

10 muscle ups

(20min cap) 

Extra Credit 

Pick 1 skill to work on for at least 10mins

Example

-handstands

-pistols 

-doubleunders

-muscle ups

-kipping 

Etc etc etc