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

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WOD:

Every 90secs for 5 rounds:5 overhead squats @ 70% 

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For time:

4 rounds- 

5 Deadlift 225/315 

10 Burpees 

15 Calorie Row

20 kettlebell swings 53/70 

Extra Credit 

3 rounds 

10 strict chin up AHAP

10 strict HSPUs AHAP*

*scale: less ROM, partner assisted, box, or 1min hold / scale up: deficit