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

WOD:

Every 2mins for 6rounds:

3 back squats @75-80%

(2sec pause on first 2 reps)

15min AMRAP

7 hang squat snatches 105/155

14 ring dips*

*RX starting with muscle up from high rings

Extra Credit

4 round NFT:

3-5 rounds NFT

15-20 GHD sit-ups

15-20 back extensions

30-60sec side plank each side