WODtimes:

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

WOD:

Every 90secs for 5rounds

5 front squats

*start at 50% and work up each round.

8-minute AMRAP:

3 handstand push-ups

3 cleans 125/185

6 handstand push-ups

3 cleans 125/185

9 handstand push-ups

3 cleans 125/185

12 handstand push-ups

6 cleans 125/185

15 handstand push-ups

6 cleans 125/185

18 handstand push-ups

6 cleans 125/185

21 handstand push-ups

9 cleans 125/185
etc., following same pattern

Extra Credit

Muscle up practice

3-5 sets of

1 strict MU + 1 kipping MU + 3 dips

OR

1 false grip strict pull + 1 kipping MU + 3 dips

OR

2 jumping MUs + 3 dips

Pull/dip practice

3 sets of

10 strict pull ups + 10 dips (scale as needed)

OR

15 ring rows + 15 box dips