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

WOD

Front squat 

18mins to work through

Bar x10

30% x10

40% x5 

50% x5 

60% x3

70% x3

Continue up to a 5RM

Every 90sec for 7rounds 

1 snatch + 2 hang snatches 

*starting at 60% 

For time-

10 rounds 

6 kettlebell swings 53/70

4 burpees 

2 muscle ups*
*scale: assisted muscle ups or 4 ring/box dips 

Extra Credit 

6x250m row 

Rest = work