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

WOD:

EMOM 3mins

5 narrow grip over head squats

straight into

EMOM 3mins

5 snatch balance

Emom 6mins

3 hang snatches from power position

@55-75%

3 rounds for time:

30 front rack lunges 65/95

100 doubleunders

Extra Credit

3 rounds not for time

10 barbell floor press

10 barbell bent over row

10 barbel upright rows

(Heavy with good form)