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

WOD:

3RM hang clean 

1 drop set 

3 @ 95% 

For time:

21-15-9 reps of:

Dumbbell/kettlebell overhead squat 35/55

Muscle ups 

(11min Cap) 

*Option to scale weight up if you like*

Extra Credit 

Work up to a 5RM clean grip dead 

Then

2 drop sets 

5x 95%

5x 90% 

Plus

RDLs

5×5 AHAP