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

WOD:

12mins to work up to 

2RM paused jerk 

(2sec pause in dip & catch)

15mins to work up to

3RM paused back squat (3secs) 

4min AMRAP 

3 bar muscle ups 

10 thrusters 75/115 

Extra Credit 

3-5 rounds of: 

10-15 barbell RDLs 

8-10 (each leg ) back rack lunges