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


12mins to work up to a max

Clean + Front Squat + 2 Jerks (any style)

Every minute on the minute for 20mins:

1st min- 1 clean&jerk @ complex weight

2nd min- 2-4 ring muscle ups*

*scaling: muscle up progressions (jumping or low ring transitions/ 4-8 ring or box dips)

Extra Credit

3-5 rounds

10 each leg front rack lunges AHAP

20 back extensions

20 banded glute bridges