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 (all 3 reps) 

12.5

AMRAP 7 minutes:

65/95 Thruster, 3 reps

3 Chest to bar Pull-ups

65/95 Thruster, 6 reps

6 Chest to bar Pull-ups

65/95 Thruster, 9 reps

9 Chest to bar Pull-ups

65/95 Thruster, 12 reps

12 Chest to bar Pull-ups

65/95 Thruster, 15 reps

15 Chest to bar Pull-ups

65/95 Thruster, 18 reps

18 Chest to bar Pull-ups

65/95 Thruster, 21 reps

21 Chest to bar Pull-ups…

Extra Credit

3-4 rounds not for time: 

8-12 barbell bicep curls 

8-12 strict barbell press