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

WOD:

Work up to a max clean + hang clean 

For time-

3 rounds:

400m run

30 dumbbell snatches 35/50 

15 chest to bar pull ups 

Extra Credit 

3-5 rounds NFT-

5 high box jumps 

15 back extension 

1 min plank hold