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

Work up to a 5RM push press 

Work up to a 5RM back squat 
5@95% of 5RM

5 rounds for time of:
25-calorie row
16 chest-to-bar pull-ups
9 strict deficit handstand push-ups (abmat w/25+35/25+45) 

Time cap: 16 minutes

*option to do as team 

Extra Credit 

3×10 barbell shrugs AHAP
3×10 bent over rows AHAP