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

WOD:

Every minute on the minute for 5mins-

5 unbroken hang squat clean @ 65% of 1RM clean 

For time-

2 rounds-

100 doubleunders 

50 wallballs 14/20 9/10ft 

25 cal row 

15 deficit HSPUs*
*male: abmat plus 2×45 or 1x 25 & 1x 45 each side 

female: abmat plus 1x 25 & 1x 45 or 1x 45 each side 
Extra Credit 

15 ring muscle ups (as few sets as possible)

Or

15 transitions + 30 dips 

Or 

30 ring rows + 30 push ups