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

WOD:

Every minute on the minute for 5 rounds 

1-3 strict muscle ups 

Or 

1-3 strict assisted muscle ups 

Or

5 chin ups + 5-10 push ups 

6 rounds for time of:

10 toes-to-bars

5 squat snatch 95/135 

Extra Credit 

Super set 

4x 10-15 back extensions 

4x 1min plank hold