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

WOD: Work up to a 3RM touch n go squat snatch Then 10 t’n’g squat snatches @60-70% of ☝️

15mins AMRAP

10 overhead squats 115/175 5 bar muscle ups

50 doubleunders

Extra Credit

3-5 rounds-

10-12 DB lateral raise

10-12 DB reverse fly

10-12 DB bicep Curls

10-12 DB bent over row

AKA sexy/strong shoulders & back