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

WOD:

Every minute on the minute for 5 rounds 

1-3 strict muscle ups 

Or 

1-3 strict assisted muscle ups 

Or

5-7 ring dips 

Work up to a 5RM thruster (from floor) 

+

1 drop set 

5 @ 90% of 5RM

Teams of 2: 

5 rounds (10 total) 

200m run or 250m row

10 alternating KB snatches 53/70 

– partner A does 1 round than partner B- 

3 x 10 barbell shrugs 

3 x 10 each side dumbbell strict press