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

– 

WOD:

Every minute on the minute for 4 rounds 

2-4 strict muscle ups 

Or 

2-4 strict assisted muscle ups 

Or

7-10 chin ups + 7-12 push ups 

Emom for 5 rounds 

1 snatch pull + 1 hang snatch + 1 snatch

@70-80% of 1RM snatch 

For time

5 rounds

10 burpees 

20 overhead squats 35/45

Extra Credit 

4 rounds NFT 

100m single arm DB farmers carry 

30-60s plank hold