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


30mins to work up to a 

5RM back squat & push press 

5 rounds for time: 

5 thrusters 95/135

10 toes to bar 

Extra Credit 

5×5 barbell RDLs AHAP

5×5 barbell bent over rows AHAP

5×5 barbell strict press AHAP 

Muscle up Extra Credit 

2 max sets 

Rest as needed 


On the minute every minute:

1 muscle up or muscle up attempt 

*for every muscle up you miss do 3 muscle up transitions and 3 dips* 


3 rounds: 

10 kip swings on bar 

10 strict pull ups 

10 dips