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


EMOM 5mins 

1 jerk @ 80+% 

Work up to a 5RM back squat 

2 rounds:

5min AMRAP

10 Dips

4x10m shuttle run 

10 Toes to bar

4x10m shuttle run 

Rest 3mins 

Extra Credit 

4 rounds 

10 strict pull ups AHAP

8-10 strict KB/DB press AHAP