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

WOD:

Work up to a 5RM push press from the floor.

Every 2mins for 9 rounds (3 sets of each)

Alternate between

1) 10 back squats at 90% of 10RM

2) 5 push press at 90% of 5RM

(from floor)

3) 10 strict pull ups ahap OR 5 3-5 sec negatives or 15 ring rows

Extra Credit

For time:

2 rounds of:

30 front rack lunge 95/135

90 doubleunders

*scaled: lunges- weight you can get through in 2-3 sets, DUs- 1/2 reps, 15 reps, 3x singles