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

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WOD:

Every 90secs for 3 rounds

5 front squats @ 70% 

(Focus on SPEED) 

5 rounds for time:

5 squat clean thruster 115/175

10 toes to bar 

5 lateral bar over burpees 

Rest 1min 

Extra Credit 

EMOM 10mins

1-4 muscle ups 

Or

muscle up progressionss

Or

Alternating

1)5-8 strict pull ups or ring rows 

2)5-8 dips or push ups