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

WOD:

EMOM 5mins: 

4rep kipping complex

(Bar muscle ups, chest to bar pull ups, pull ups, or kip swings)

*Record total successful reps* 

Work up to a 2RM snatch.

Then….

Every 90secs for 5rounds-

1 snatch @2RM weight

Work up to a 5RM front squat 

Extra Credit 

6min AMRAP 

8 overhead lunges, alternating 95/135 (4each leg) 

8 lateral hop burpees