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

WOD 

10mins to work up to a

3RM front squat 

Plus 2 Drop sets

3×95%

3×90% 

3 rounds:

400m run 

20 overhead lunge (alt, stationary) 95/135

20 handstand push ups 

Extra Credit 

3-5 rounds NFT-

10-15 Russian Kettlebell Swings 

15 back extension 

1 min plank hold