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

Work up to a 2RM split jerk

+

3 drop sets 

3×2 @ 90% 

Work up to a 3RM back squat 

+

2 drop sets 

3 @ 95% of 3RM 

3 @ 90% of 3RM 


15min EMOM

5 pull ups

10 push ups

15 squats 

Scale:

Pull ups- jumping or ring row (no bands) 

Reps- if round can not be completed in the minute minus one rep of each movement until you can finish under a minute. 

Extra Credit 

Add an addition 5 rounds to the EMOM 

Plus 

3 rounds not for time: 

10 strict dips AHAP 

10 strict pull ups AHAP