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

WOD:

20mins to work up to a

1RM clean + push press  

THEN 

1RM clean

EMOM 4mins 

1 clean + 3 front squats @ 70% of ?

4 rounds-

30sec AMRAP 

Strict pull ups 

Rest 30 secs 

30sec AMRAP 

Strict dips 

Rest 30 secs 

Extra Credit  

For time:

500m row 

50 wall balls 14/20 9/10

250m row 

25 wall balls 14/20 9/10