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

WOD

Front squat 

18mins to work through

Bar x10

30% x10

40% x5 

50% x5 

60% x3

70% x3

80%x3 

Continue up to a 3RM 

Every 90sec for 7rounds 

1 power clean + 2 jerks (any style) 

*starting at 60% of 1RM C&J 

– 

For time- 

10-9-8-7-6-5-4-3-2-1 reps of 
Strict pull ups 

Strict HSPUs 

*12min cap

-Rest 3mins-

For time-

500m row 

100 double unders

Extra Credit 

4 rounds

8-10 Single leg RDLs each leg 

15-20 GHD sit-ups