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

WOD:

Every 90secs 

4×2 front squats @ 85% 

AMRAP @ 75% 

Team WOD

10 rounds: 

200m run 

10 double kettlebell thrusters 35/53 

One person runs while other person thrusters 

Muscle up Extra Credit 

In as few sets as possible:

10 muscle ups 

Or

3 rounds 

5- 1 kip swing + 1 hip to rings 

10 banded transition + dip 

Or 

3 rounds 

10 kip swings on bar 

10 strict pull ups 

10 dips