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

WOD:

EMOM 5mins

2 paused back squats 3secs @75%

Then max reps (no pause) @75%

28minute EMOM:

1st round: 100/150m row of 12/15 cal bike

2nd round: 20 kettlebell swings 35/53

3rd round: 15 box jumps 20/24

4th round: 10 alternating pistols

Extra Credit

5min AMRAP

Muscle ups

Or

5 rounds NFT

5 kip swings from rings & 5 banded transitions & 5 dips (add weight if you can)

Or

5 rounds NFT

5 strict pull ups & 5 dips or 5 push ups