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

WOD:

Work up to a 2RM back squat

(Aim for higher than 92.5%)

3 rounds for time:

400m run

14 deadlifts 185/275

7 bar muscle ups

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 ring rows

10 push ups