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

WOD:

Every 30secs for 10 rounds 

1 strict weighted pull ups 

-try to work up to as heavy as possible- 

*scaled: use the least amount of assistance possible* 

20mins to work through

Back Squat 

Bar x10

30% x10

40% x5 

50% x5 

60% x3

70% x3

80% X3

90% X1

Continue to work up to a max for the day. Once you fail STOP

For time 

15-12-9reps of:

Clean & jerk 95/135

Handstand push-ups 

Extra Credit 

Bent over row

3×10 AHAP