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

WOD:

Every 2mins for 4 rounds 

4 back Squats @ 80%

3rounds for time:

20 push ups 

30 wallballs 14/20 9/20

50 doubleunders 

Extra Credit 

A)

EMOM 5mins:

1-2 strict muscle ups + 5 dips 

Or

B) 

5 rounds 

5 false grip ring rows

5 MU transitions feet on ground 

5 dips 

Or

C) 

5 rounds 

10-15 ring rows 

10-15 box dips