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

WOD:

Every min on the min for 5 mins

1 power clean + 2 split jerks @ 70%

(2sec pause in dip & 2sec pause in catch)

Every 90secs for 5 rounds:

3 paused back squats(2 sec pause) @ 50-70%

8min AMRAP

40 kettlebell swings 53/70

30 box jumps 20/24

10 bar muscle ups

Extra credit

5×5 strict pull ups

or

3×5 negative pull ups

or

3×15 ring rows