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

WOD:

Work up to a 8RM push press(no drop sets)

Work up to a 8RM back squat 

Rest 3mins 

8×95%

Rest 3mins

8×90% 

12 min AMRAP 

40 doubleunders 

20 box jumps 20/24

20 toes to bar 

20 burpees 

Extra Credit 

4×8 strict pull ups AHAP

Or

4×5-8 3-5secs negative pull ups 

Or 

4×10 ring rows (increase difficulty) 
AND 
4×8 strict dips AHAP

Or

4×5-8 3-5sec negative dips 

Or 

4×8 push ups (increase difficulty)