WODtimes:5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm 

WOD:

Every 90secs for 8rounds 1 snatch + 2 overhead squats @90%

Every minute on the minute for 6mins

2 snatch pulls w/3sec pause at knee @105% of 1RM snatch 

Death by Box jumps 28/32 

Then 

Death by muscle ups 

*scale jumping muscle ups or pull ups or ring rows 


With a continuosly running clock perform 1 movement in the first minute, 2 movements in the second minute, 3 movement in the third… and so on, until you cannot perform the number of prescribed movement for the given minute. Immediately start the second movement at the start of next minute. Score is total reps of both movements. 

Extra Credit– 

1 mile run