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

WOD:

Every 30secs for 5mins:

1 clean & jerk @ 75-85%

15min AMRAP

5 muscle ups

10 thruster 75/115

15 RX bar facing burpees 

Extra Credit 

5min accumulative plank hold 

-Everytime you break do 10 GHD sit-up (scale: abmat sit-ups)