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

WOD:

Every 90secs

Power Snatch (try to TnG)

2×3@80%

2×2@85%

2×2@90%

Max touch n go reps at 70% 

20mins to work through

Back Squat 

Bar x10

30% x10

40% x5 

50% x5 

60% x3

70% x3

80% X3

90% X1

Continue to work up to a max for the day. Once you fail STOP

For time:

5 muscle ups* 

10 overhead KB lunges 35/53 alter 

4 muscle ups 

8 overhead KB lunges 35/53 alter 

3 muscle ups

6 overhead KB lunges 35/53 alter 

2 muscle ups

4 overhead KB lunges 35/53 alter 

1 muscle up 

2 overhead KB lunges 35/53 alter 

Scale *2x banded transitions or 2x pull ups

Extra Credit 

For time-

30 cal row