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

WOD-
Work up to a 3RM hang clean
Then
Every minute on the minute for 10 minutes do-
Odd min- 3 hang cleans at 80% of 3RM
Even min- 3-5 muscle ups
(scaling 5-7 dips or 7-10 push ups)
Then…
2 attempts at a PR 500m row