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

5:30pm, 6:30pm 

WOD:

Work up to a 5RM power jerkThen do 

Every 2mins for 7 rounds 

Alternate between 

•8 strict pull ups AHAP 

•8 back squats @ 90% of 8RM

(3 sets of back squats & 4 sets of pull ups) 

•Work up to a 8RM bench press 

Plus 

Super set

8 bent over row AHAP

8 @ 90% of 10RM

8 bent over row AHAP

8 @ 90% of 10RM

8 bent over row AHAP

Extra Credit

10min AMAP 

5 pull ups 

10 push ups 

15 squats

*wear a vest if you have it*