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

WOD:

12 mins to work up to a 

5RM touch ‘n’ go power clean & power jerk 

30min EMOM

Every round starts with: 

4 Burpee bar facing burpees 

Min 1: 6 strict handstand push ups 

Min 2: 8 toes to bar

Min 3: 4 thrusters 105/155

Extra Credit 

Work up to a 6RM sumo deadlift 

(If you are new to sumo, stay light and work on technique)

Then 

4 rounds 

•overhead carry/suitcase carry 

30secs each side.

*Use a lighter KB overhead*

•30-45sec plank hold