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

WOD:

20mins to work up to a 3RM back squat 

Work up to a 5RM deadlift

– 

For time:

30 muscle ups 

-15min cap-
*scale: 

A)30 jumping or banded ring muscle ups 

Or 

B)30 strict pull ups & 30 strict dips 

Or

C)60 ring rows & 60 push ups 

Extra Credit 

50 strict HSPUs

Scale: less ROM, partner assisted, seated KB press

Scale up: deficit