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

WOD:

Work up to a 5RM hang clean 

Work up to a 3RM front squat 

3 rounds for time 

15/21 cal bike 

15 deadlifts 155/225 

Extra Credit

Find a friend and pressure them to get fitter with you. 
10 rounds each (alternating)

200m row