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

WOD:

10mins to work up to a 2RM thruster (from floor) 

Every 90secs for 4 rounds 

2 thrusters @ 90% of 2RM 

Pre/post WOD mobility

Team WOD:

teams of 2-

For time:

10 rounds

4 strict muscle ups 

7 strict handstand push-ups 

12 alternating kettlebell snatches 53/70

– 

Extra Credit 

3 x 10 barbell shrugs 

3 x 10 each side dumbbell strict press