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

WOD:
EMOM 5mins
1 strict muscle+ 1-2 kipping muscle ups

EMOM 24min 
Min 1: 12/15 Calorie Row
Min 2: 20 Kettlebell swing 35/50
Min 3: 50 Doubleunders*
*scale 25, 10 or 100 singles

Extra Credit 
4 rounds
15-25 GHD sit-ups
15 back extensions (add weight if you can)