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

WOD:

20mins to work up to a 

1RM power clean 

For time:

30 muscle ups 

*10min Cap

scaled: 

6 rounds of:

10 pull ups 

10 dips 

Or 

Assisted muscle ups (partner assisted, jumping, transition etc, etc, etc) 

Extra Credit

Rest 5mins 

For time:

1 mile run