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

WOD:

10RM back squat (heavier than last week) 

+

2 Drop set 

10 @ 95% of 10RM 

10 @ 90% of 10RM 

10RM push press (heavier than last week) 

+

2 Drop set 

10 @ 95% of 10RM

10 @ 90% of 10RM

Every 90secs for 6 rounds 

•10 strict pull ups AHAP

•10 strict dip AHAP 

-alternating-
Scaling:

7-10 2-3sec negative pull ups or 15 ring rows 

7-10 2-3sec negative dips or 10 push ups 

EXTRA CREDIT 

Every 3mins for 10 rounds: 

9/12 cal bike