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


On the minute every minute for 5 minutes 
2 strict muscle ups*(add weight if you can)


6 strict pull ups (add weight if you can)

*scale:decrease reps/ partner assisted


On the minute every minute for 7mins

3 push press*

*Starting at 60% and working up

Complete as many rounds and reps as possible in 18 minutes of:

15 Box jumps, 20/24″ box

75/115 pound Push press, 12 reps

9 Toes-to-bar

Extra Credit 

Rest 5mins

For time 

200 doubleunders