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

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WOD:

Front squat

Every 90secs for 5rounds-

3 front squats @ 75-80%

*3sec pause on the first & second rep*

15min AMRAP

5 chest to bar pull ups 

10 alternating pistols 

15 deadlifts 95/135

Extra Credit

Super set

4 rounds 

15 good mornings

10 bent over rows 

15-25 GHD sit-ups