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

WOD:

20mins to work up to a 3RM back squat 

10 rounds:

Every 2:30

200m run 

Max rep unbroken ring muscle ups 

*Scale: scale 3-5 jumping ring muscle ups or max rep pull ups (if scaled with jumping do 10).

Extra Credit 

4 rounds:

10 Double kettelbell strict press

10 Double kettlebell bent over row