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

WOD:

Every minute on the minute for 3 rounds 

1-3 strict muscle ups 

Or 

1-3 strict assisted muscle ups 

Or

5-10 chin ups + 5-10 push ups 

Emom for 5 rounds-

1 snatch pull + 1 hang snatch + 1 overhead squat 

-start at 50% and work up 

For time-

21-15-9 reps of 

overhead squat 115/75 

toes to bar 

bar over burpees 

Extra Credit 

4 rounds NFT 

100m farmers carry 

30-60s plank hold