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


15mins to work up to a 2RM hookgrip front squat

Plus 2 drop sets

2×3 hookgrip front squat @ 85% of 2RM

15min AMRAP

2 hang squat cleans 155/225

4 handstand push ups

8 wallballs 14/20

Extra Credit

Strict Muscle Up Practice

5 rounds:

5 false grip ring pull ups

5 dips on the tall ring


30 low ring transitions


Strict Chin Up/ Dip Work


5 strict chin up* or 15 ring rows

5 strict dips* or 10 box dips

*scale as needed