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

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WOD:

Every 2mins for 4 rounds

8 front squats @ 70% 

(Focus on SPEED) 

For time 

10 rounds

12/15 cals assault bike

10 hang squat clean 75/115 

10 handstand push ups

(25min cap)

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)