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

WOD:

Work up to a 1RM push press

Every 3mins for 5 rounds

10 back squats @60%

Focus on speed 

Every 2mins for 6 rounds 

1) 10 strict pull ups AHAP

2) 10 strict dips 

Extra Credit

For time:

150 doubleunders 

1 mile run 

150 doubleunders