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

WOD:

Every 2mins for 5rounds 

Back squat 

2-3 @ 85% 

For time:

5 rounds:

50 doubleunders 

20 alternating dumbbell snatch 35/50lbs

Extra Credit 

For time-

10 muscle up dip blasters 

(1 muscle up + 3 dips)

Or

10 muscle transitions + 30 dips 

Or

30 ring rows + 30 dips (scale as needed)