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


Every 90secs for 7 rounds

Paused clean deadlift (knee/2sec)

Paused clean deadlift (contact point staying over bar/mid thigh/2sec)


Front squat

Start at 60% of 1 rep max

*try to add weight each round*

For time:

50 wallballs 14/20

30 hang power clean 105/155

15 bar muscle ups

Extra Credit

3-5 rounds

10 single leg RDLs each side

5 pistols each side*

10 Russian twists each side

*scale as needed/ add weight if you can