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


Work up to a

4RM front squats w/ a 3sec pause on the first rep


2×3-4 @ 90% of ☝️

For time

30-20-10 cals of:

25-15-7 (women’s)

Bike/ row for cals

18-12-7 reps of:

Strict handstand push ups

9-6-3 reps of

Muscle ups

Extra Credit

Super set

4 rounds

10 each side DB bent over row

10 each side single leg RDL

10 each side single leg glute bridge (add weight)