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

WOD:

40 mins to complete- 

•10RM push press

•10RM back squat

Then do 1 drop sets @

90% of 10RM

6min AMRAP

5 strict handstand push ups 

10 alternating pistol squats 

15 kettlebell swings 53/70 

Extra Credit 

3×10 strict pull ups AHAP

Or

5×5 3-5sec negative pull ups 

Or 

3×15 ring rows 
AND 
3×10 strict dips AHAP

Or

5×5 3-5sec negative dips 

Or 

3×10 push ups