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

WOD

Every 90secs for 10 rounds

1 clean

*Start at 70% and work up*

WOD:

21 minute EMOM

1st minute- 15 box jumps 20/24 

2nd minute- 10 strict HSPUs

3rd minute- 12/15 cal bike

Extra Credit 

3-5 rounds NFT-

10-15 Russian kettlebell swings 

15 back extension 

1 min plank hold