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

WOD:

EMOM 8min Snatch + hang snatch + overhead squat @ start at 50% of 1RM. Work up.

For time:

50/35 cal bike/row

25 burpee box jump overs 20/24

40/30 cal bike/row

20 burpee box jump overs 20/24

30/25 cal bike/row

15 burpee box jump overs 20/24

(20 min cap)

Extra Credit

10 mins to work on a skill

•muscle ups

•kipping •pistols

•rope climbs

•handstands

•etc