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

WOD:

Snatch

Every minute 

3@70% 

3@75%

2×1@80%

Every 90secs 

2×1@85% 

1@90% 

1@95%

3xcontinue to work up to a max

20mins to work through

Bar x10

30% x10

40% x5 

50% x5 

60% x3

70% x3

80% X3

90% X1

Continue to work up to a max for the day. Once you fail STOP. 

5min AMRAP

6 weighted pistols alternating 35/53

9 burpees 

12 kettlebell swings 35/53 

Extra Credit 

Every 2 mins for 3 rounds 

Max rep muscle ups

Or 

Muscle up practice 

Or 

EMOM 10mins 

1st min 5 pull ups 

2nd min 5 dips