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

WOD:

Every 90secs for 3 rounds 

5 hookgrip deadlifts @ 70%

– 

15min EMOM 

1) 9/12 cal bike 

2) 10-15 chest to bar pull ups 

3) 15 kettlebell swings 53/70 

– 

Extra Credit 

For time: 

3 rounds NFT 

20 steps death march 

8-10 GHRs 

30-60sec Chinese plank