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

WOD:

Sotts press 

5×5

Work up to a 

5RM overhead squat 

(from the rack)

For time-

A)

“Amanda”

9-7-5reps of

Muscle ups 

Squat Snatch 95/135

Or

B) 

“Fran-anda”

21-15-9reps of

Hang squat snatch 55/75

Pull ups 

Extra Credit 

3 – 5 rounds

30sec

hollow hold 

30sec

arch hold (superman)  

Rest 30sec