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

WOD: Work up to a 5RM front squats w/ a 3sec pause on the first rep Plus 2×4-5 @ 90% of ☝️

For time:

2 rounds

800m rum/ 1.5m bike/ 1000m row

25 deadlift 155/225

20 strict pull ups

Extra Credit

Super set 4 rounds

10 each side DB bent over row

10 each side single leg RDL

10 each side single leg glute bridge (add weight)