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

Open gym: 6:30pm-8pm

WOD:

Work up to a 1RM thruster.

Every 2mins for 6 rounds-

3 back squats @ 90% 

10min AMRAP-

1 muscle ups 

1 trusters 95/135 

2 muscle ups

2 trusters 95/135

3 muscle ups 

3 trusters 95/135

4 muscle ups 

4 trusters 95/135

And so on……

*scaling- kipping ring to hip pulls, 2x ring dips, 2x box dips 

Extra Credit

4×10 glute ham raises