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

WOD:

For time-

“Amanda”

9-7-5reps of

Muscle ups 

Squat Snatch 95/135

Or

“Baby Amanda” 

5-3-1

Muscle ups 

Squat Snatch 95/135 

Or 

“Fran-anda”

21-15-9reps of

Hang squat snatch 55/75

Pull ups 

EMOM 10mins 

3 Front squats 60-70% 

*focus on speed* 

Extra Credit 

3×10 barbell RDLs 

3×10 barbell bent over rows