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

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WOD:

Every 90secs for 4 rounds

6 front squats @ 70% 

(Focus on SPEED) 

Tabata 

20s work/ 10s rest

For TOTAL REPS:

8 rounds of each of 

Bike for cals 

Box jumps 20/24 

Kettlebell swings 35/55

Row for cals 

(1min transition between exercises) 

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)