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

WOD:

EMOM 7mins-

Muscle up complex 

1 pull + 2 muscle up transitions + 3 dips

(Add weight if you can) 

Scale:

Same complex with feet on box

Or 

7 rings rows + 5 dips 

20mins to work up to a 3RM paused front squat (2sec pause) 

For time:

50-40-30-20-10 reps of: 

Kettlebell swings 35/53

Doubleunders  

(15min cap) 

Extra Credit 

4 rounds:

10 double kettelbell strict press

10 double kettlebell bent over row