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

5-7 ring dips 

Work up to a 5RM thruster (from floor) 

+

1 drop set 

5 @ 90% of 5RM

6 rounds for time of:

10 toes-to-bars

5 clean and jerks 105/155 

  Extra Credit 

3 x 10 barbell shrugs 

3 x 10 each side dumbbell strict press