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

WOD:

Work up to a 8RM push press 

Then do 

Every 2mins for 9 rounds 

Alternate between 

•5 strict pull ups AHAP 

•8 back squats @ 90% of 8RM

•8 push press @ 90% of 8RM

•5 strict pull ups AHAP 

•8 back squats 

•8 push press 

•5 strict pull ups AHAP 

•8 back squats 

•5 strict pull ups AHAP 

For time:

104 wallballs 14/20 10ft 

52 pull ups

Time cap: 6:00

1 min rest 

4 rounds for time:
28 one-legged squats, alternating 

15 power cleans 80/115

Time cap: 10:00

Extra Credit 

extra mobility and foam rolling