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

WOD:

Snatch grip Sotts press 

5×5

Every 90secs for 5rounds-

1 snatch + 1 hang snatch + 3 overhead squats 

*Start at 50% of 1RM snatch. Work up*

For time-

3rounds of:

Row/bike 40/50cals 

20 Handstand Push ups

50 doubleunders 

Extra Credit 

Russian dips 

5x 7-10 reps 

(Scale:regular bar dips, bands if needed)