WOD times:

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

WOD:

EMOM 5 rounds

5 hookgrip front squats

*start at 70% & work up

For time:

15-12-9-6-3 reps for time of:

Chest to bar pull-up

Clean and jerk 95/135

Push-up

20min cap

Extra Credit

GLUTES & HAMMIES

3-5 rounds NFT

10-15 HEAVY Russian KB swings

10 HEAVY good mornings

25 back extensions (no weight)