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

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WOD:

Every minute on the minute for 5 rounds 

1-3 strict muscle ups 

Or 

1-3 strict assisted muscle ups 

Or

5 chin ups + 5-10 push ups 

Emom for 5 rounds 

1 snatch pull + 1 hang snatch + 1 overhead squat 

@70-80% of 1RM snatch 

Teams of 2 to 3:

10 min AMRAP

Cals on the assault bike

Switch every 20cals 

Extra Credit 

4 rounds NFT 

100m single arm DB farmers carry (switch halfway) 

30-60s plank hold