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

Work up to a 2RM split jerk


3 drop sets 

3×2 @ 90% 

Work up to a 3RM back squat 


2 drop sets 

3 @ 95% of 3RM 

3 @ 90% of 3RM 

15min EMOM

5 pull ups

10 push ups

15 squats 


Pull ups- jumping or ring row (no bands) 

Reps- if round can not be completed in the minute minus one rep of each movement until you can finish under a minute. 

Extra Credit 

Add an addition 5 rounds to the EMOM 


3 rounds not for time: 

10 strict dips AHAP 

10 strict pull ups AHAP