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

WOD:

Work up to a 3RM push press

1 drop set

3 push press @ 90% of 👆

&

Work up to a 3RM back squat

Then

2 drop sets

2×3 back squat @ 90% of 👆

For time-

5 rounds

5 bar muscle ups

25 goblets squats 35/53

Extra Credit:

5×5 strict pull ups AHAP

Or

5×5 3-5secs negative pull ups

Or

5×15 ring rows (increase difficulty)

AND

5×5 strict dips AHAP

Or

5×5 3-5sec negative dips

Or

5×10 push ups