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

WOD:

Every minute on the minute for 6 rounds 

1-3 strict muscle ups 

Or 

1-3 strict assisted muscle ups 

Or

5 chin ups + 5-10 push ups 

For time-

400m run

21 shoulder to overhead 95/135

21 toes to bar 

21 burpees 

400 run

15 shoulder to overhead 95/135

15 toes to bar 

15 burpees 

400 run

9 shoulder to overhead 95/135

9 toes to bar 

9 burpees 

Extra Credit 

Super set 

4x 10-15 back extensions*

4x 1min plank hold  

*add weight if you can