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


Every minute on the minute for 5 rounds 

1-4 strict muscle ups 


1-4 strict assisted muscle ups 


7-10 chin ups + 7-12 push ups 

Every 90sec for 5rounds 

clean pull + hang clean + 2 split jerk 

@ start at 70% of 1RM Clean & Jerk 

For time-

100 wallballs 14/20 9/10ft * 

*every time you break do 2 rope climbs* 

Extra Credit 

4 rounds NFT 

100m overhead carry/suitcase carry*

30-60s side plank (each side) 

*Use a lighter KB overhead. Switch after 50m*