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

WOD:

Work up to a

3RM front squats w/ a 3sec pause on the first rep

Plus

2×3 @ 90% of ☝️

For time-

10 bar muscle ups

15 hang squat clean 75/115

20 cals row/bike

25 bar facing burpees

20 cal row/bike

15 hang squat clean 75/115

10 bar muscle ups

(20min cap)

Extra Credit

Super set

4 rounds

10 good mornings

10 bent over rows

15-25 GHD sit-ups