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

WOD:

12mins to work up to

a heavy 5rep overhead squat

For time:

30 overhead squats 75/115

15 muscle-ups

20 overhead squats 75/115

10 muscle-ups

Extra Credit

3-5 rounds

5 each side KB windmills

10 each side kneeling bottoms up KB press

10 each side KB bent over row