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

WOD:

Every 2mins 

Front squat 

1×5 @ 70% 

1×4 @ 75% 

1×3 @ 80% 

2×3 @ 85% 

AMRAP @ 80% 

20min AMRAP-

Teams of 2:

2-4-6-8-10-12-14-16-18……reps of: 

Pistols alternating 

200m run/ 250m row

Burpees 

Partner A will do all the pistols then Partner B will run/row then Partner A burpees. Next round Partner B will do all the pistols then Partner A runs, Partner B swings….

*sub for pistols is goblet squats* 

Muscle up Extra Credit 

In as few sets as possible:

10 muscle ups 

Or

3 rounds 

10 kip swings on rings 

10 banded transition

Or 

3 rounds 

10 kip swings on bar 

10 strict pull ups 

10 dips