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


Every 90secs for 4 rounds- 

5RM touch ‘n’ go power clean @70% of 1RM PC 

15-12-9 reps of

bar muscle ups 

DB thrusters 35/50

50 doubleunders (after every round) 

Extra Credit 

Sumo Deadlift 


Start at a moderate weight work up in sets


4 rounds not for time: 

100m farmers carry 53/70 

(Measure 10m course inside) 

10 strict pull ups