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

WOD:

 1 attempts at max kipping HSPUs *

*scale: max regular push ups 

-minimun 10 reps-

Every 2mins for 3 rounds 

6 front squats @ 70%

Team WOD

Teams of 

20min AMRAP

100cal bike/row

100 KB swing 53/70

100 burpees

100cal bike/row

100 thrusters 75/115

400 double unders

Extra Credit

3-4 rounds not for time: 

8-12 barbell bicep curls 

8-12 strict barbell press 

&

3-4 rounds not for time: 

15-25 GHD sit-ups 

10-15 back extensions