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

WOD:

*try to do more reps than last week or add weight* 

Every minute on the minute for 5 rounds 

1-3 strict muscle ups 

Or 

1-3 strict assisted muscle ups 

Or

5-7 ring dips 

Work up to a 3RM thruster (from floor) 

+

2 drop set 

3 @ 95% of 5RM 

3 @ 90% of 5RM

For time-

5rounds 

8 thrusters 75/115

12 toes to bar 

24 doubleunders 

*rest 30 secs between rounds 

(Metcon courtesy of FloTraining) 

Extra Credit 

3 x 10 barbell shrugs 

3 x 10 each side dumbbell strict press