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


25mins to work up to a

1RM clean & jerk 

(if you have time continue to max out clean)

For time-


50-40-30-20-10 reps of


Sit ups

(17min cap) 

Extra Credit

Max rep strict pull ups 

-rest 5mins-

Max rep strict dips 


2-3 rounds not for time 

10 unbroken strict pull ups*

10 unbroken strict dips*

*scaled as needed