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

WOD:

10mins to work up to a

8RM bench press

Then

3x 8 bent over row AHAP

2x 8 bench press @ 95-90% of 8RM

For time:

100 double unders

50 one-legged squats, alternating

40 handstand push-ups

30 kettlebell swings 53/70

20 box jumps 32/36

10 bar or ring muscle-ups*

*Scale: 20 pull ups & 20 dips

Extra Credit

3-5 rounds

10 frontal raises

10 lateral raises

10 reverse flies