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


EMOM 4mins

3 split jerks (2sec pause in dip & 2sec pause in catch)

*start at 60% and work up w/ good form*

EMOM 5mins

3 back squat

(1sec pause in bottom, 1 sec pause 1/2 way up)

*start at 60% and work up w/ good form*

Teams of 2:

5rounds (5each)

10 burpees

200m run

10 burpees


(Loose 20min time cap)

Extra Credit

Strict Muscle Up Practice

5 rounds:

5 false grip ring pull ups

5 dips on the tall ring


30 low ring transitions


Strict Chin Up/ Dip Practice


5 strict chin up* or 15 ring rows

5 strict dips* or 10 box dips

*scale as needed