WODtimes : 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm – 

WOD:

Every minute on the minute for 4 rounds 

1-3 strict muscle ups 

Or 

1-3 strict assisted muscle ups 

Or

5 chin ups + 5-10 push ups 

Every 90sec for 5rounds 

clean pull + hang clean + 2 split jerk @ 65-75% of 1RM Clean & Jerk 

5 rounds 

10 front rack lunges (115/175) 

40 lateral hops over bar 

Extra Credit 

4 rounds NFT 

100m overhead carry/suitcase carry*

30-60s plank hold 
*Use a lighter KB overhead*