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

WOD:

Every minute on the minute for 6 rounds 

1-3 strict muscle ups (try adding weight) 

Or 

1-3 strict assisted muscle ups 

Or

5 chin ups + 5-10 push ups 

*PUSH YOURSELF ON THIS TODAY. Add weight, try multiples or move to the next progression* 

Teams of 2: 

For time: 

20 Thrusters 95/135

20 Box Jumps 20/24

20 Burpees

30 Thrusters 75/115

30 Box Jumps 20/24

30 Burpees

40 Thrusters 65/95

40!Box Jumps 20/24

40 Burpees

50 Thrusters 35/45 

Extra Credit

Super set 

4x 20-25 GHD sit ups 

4x 20 banded good mornings