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 11 rounds (4 sets of pp/bs & 3 sets up)

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:

5 rounds-

10 alternating pistols

1 muscle ups + 5 ring dips

Scaling:

pistols=assisted, box drops, reverse lunge

MU/dips= jumping muscle up + 5 dips, 6 dips (modify as needed)