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

WOD
10 mins to work up to a heavy single- shoulder press.

30 min EMOM-
1st minute- 5 clusters (squat clean thrusters) 95/135
2nd minute- 10-12 toes 2 bar
3rd minute- 7 box jumps 28/32
Immediately followed be by
For time-
50 burpees

Extra Credit & Oly extra credit
3-5 rounds
15-20 GHD sit-ups
1min plank hold

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