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

20mins Pre WOD mobility 

10min EMOM

Pick A,B,or C based on skill level

A) 

1-3 muscle up dip blasters (1MU+3dips) 

-record total reps 

Or

B) 

Odd min: 5 MU kip swings 

Even min: 1 jumping MU + 5 ring dips 

Or

C) 

Odd min: 5 dips or 10 push ups

Even min: 5-10 unbroken pull ups 

-record total pull ups

7min AMRAP 

7 deadlifts 205/315

15mx2 shuttle run 

14 pistols

21 double-unders

15mx2 shuttle run 

Extra Credit 

Glute Ham Raises 

4×10