WODtimes:5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm 

WOD

Front squat 

18mins to work through

Bar x10

30% x10

40% x5 

50% x5 

60% x3

70% x3

80%x3 

90%x1

Work up to a 2RM

For time:

100 double unders 

50 one-legged squats, alternating

40 handstand push-ups 

30 kettlebell swings 53/70

20 box jumps 32/36 

10 bar or ring muscle-ups*

*Scale: 20 pull ups/20 ring rows 

Post WOD stretching and recovery