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

WOD:

EMOM 5mins 

1-4 bar muscle ups*

*scale: banded or jumping*

Or 

3-7 chest to bar

*scale: jumping chest to bar*

Every 90secs:

Enderton front squat complex- 

•3 sec pause 

•double bounce 

•front squat 
Start at 50% of 1RM front squat 

Add weight each round until failure

Once you have failed drop down to 70% of max complex. Continue till everyone is done

– 

For time:

15-12-9reps of: 

Clean & jerk 95/135

Handstand push up

– 

Extra Credit 

5×5 barbell RDLs AHAP

5×5 barbell bent over rows AHAP