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

5:30pm, 6:30pm 

WOD:

Work up to a 5RM push press 

Work up to a 5RM back squat 

2 drop sets 

5@95% 

5@90% 

7min AMRAP

7 toes to bar

14 pistols alternating 

Extra Credit 

5×5 strict pull ups AHAP

Or

5×5 3-5secs negative pull ups 

Or 

5×10 ring rows (increase difficulty) 
AND 
5×5 strict dips AHAP

Or

5×5 3-5sec negative dips 

Or 

5×10 push ups (increase difficulty)