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

WOD:

Pre/post WOD mobility

*try to do more reps than last week or add weight* 

Every 30secs for 10rounds 

1-2 strict muscle ups 

Or 

1-2 strict assisted muscle ups 

Or

3-5 ring/box dips 

15mins to work up to a 1RM thruster (from floor)

For time:

21-18-15-12-9-6-3reps of:

Wall balls 14/20 9/10ft

Burpees 

– 

Extra Credit 

3 x 10 barbell shrugs 

3 x 10 each side dumbbell strict press