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



Every 90secs for 5 rounds-

2 push press + 2 split jerks 

-start at 50% of your jerk & add weight each round-

20mins to work up to a 

1RM back squat

For time:

30-20-10 reps of: 

Front rack lunge 95/135

Box jumps 20/24 

-12min Cap-

Extra Credit

4 rounds 

8-10 glute ham raises 

8-10 each leg single leg RDLs


100 unbroken banded good mornings*

(*scale with PVC)