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


EMOM 5mins

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

*start at 75% nd work up w/ good form*

EMOM 5mins

2 back squat

(1sec pause in bottom, 1 sec pause 1/2 way up ON THE 1st REP ONLY)

*start at 80% and work up w/ good form*

For time

800-m row

66 KB/DB shoulder to overhead

100ft handstand walk

Time cap: 10 minutes

Extra Credit

Strict Muscle Up Practice

5 rounds:

5 false grip ring pull ups

5 dips on the high rings


30 low ring transitions


Strict Chin Up/ Dip Work


5 strict chin up* or 15 ring rows

5 strict dips* or 10 box dips

*scale as needed