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

WOD:

Front squat

8min EMOM

3 front squats @ 70-75%

*focus on speed*

12min AMRAP-

35/50 cal Assault Bike 

12 thrusters 65/95

6 bar muscle ups 

Extra Credit 

5 rounds

30s-1min plank hold

*rest 30seconds*