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

WOD:

Work up to a 3RM bench press

Then

Superset

5×3 bent over rows AHAP

3×3 bench press @ 90% of 5RM

10mins AMRAP

3 bar muscle ups

6 strict handstand push ups

8 alternating pistols

-scale up: wear a vest 14/20lbs-

Extra Credit

Not for time:

50 push ups

50 banded face pulls

3-5 rounds

30-60s each side, side plank