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


Work up to a 5RM front squat 

Work up to a 3RM hang clean 

5min AMRAP

3 ring muscle ups*

6 burpees 

*scaled: less reps, jumping or assisted muscle ups, 6 ring/box dips 

Extra Credit  

4 rounds 

10 strict pull ups AHAP

8-10 strict KB/DB press AHAP