WODtimes:5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm 

WOD:

20mins to work through
Back Squat 

Bar x10

30% x10

40% x5 

50% x5 

60% x3

70% x3

80% X3

Work up to a 5RM 

Work up to a 10RM clean grip deadlift

(You may drop between reps and reset)

 5 min AMRAP20 wallballs 14/20 10ft 

10 burpees 

Rest 2 mins 

5min AMRAP

3 bar muscle ups*

8 box jumps 24/28 
*scale 8 c2b or regular pull ups 

Extra Credit 

3x500m row

Equal rest to work