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


Every 90secs for 5 rounds 1 clean + 1 front squat + 1 jerk @80+% of C&J 

20mins up to a 3RM paused front squat 

7min AMRAP

Wallballs 14/20 9/10ft

*every time you drop the ball do 5 strict pull ups* 

Extra Credit 

10 muscle up dip blisters 

(1 muscle up + 3 dips) 


4 rounds 

10 ring rows*

10 dips 

*try a false grip if working on muscle ups