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

WOD:

10min EMOM

Pick A,B,or C based on skill level

A) 

1-3 muscle ups 

-record total reps 

Or

B) 

Odd min: 5 ring kip swings 

Even min: 1-3 jumping muscle ups 

Or

C) 

Odd min: 5 dips 

Even min: 5-10 unbroken pull ups*

*use bands as needed*’

Teams of 2: 

For time- 

100 pull ups 

40 dumbbell squat cleans 35/50 

80 toes to bar 

30 dumbbell squat cleans 35/50

60 cal row/air bike 

20 dumbbell squat cleans 35/50 

Extra Credit 

Super set 

4x 20-25 GHD sit ups 

4x 20 banded good mornings