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

WOD:

30mins to work up to a 1RM back squat

9min AMRAP-

20 ground to overhead 65/95

7 Bar Facing Burpees

15 ground to overhead 85/135

7 Bar Facing Burpees

10 ground to overhead 105/155 

7 Bar Facing Burpees

5 ground to overhead 135/185 lbs

7 Bar Facing Burpees

AMRAP ground to overhead 155/ 225 lbs
Scaling 

A)25/35/45/65/85

B)45/55/65/95/105

C)65/95/105/115/135

D)75/105/135/155/185 

Extra Credit 

Every 2mins for 3rounds-

Max muscle ups 

Or

muscle up work

•10 banded transitions 

•10 kip swings 

•10 hips to rings 

•muscle up attempts 

Or 

Every 2mins for 3rounds-

Max strict pull ups