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


15mins to work up to a 1RM hookgrip front squat

Plus 2 drop sets

2×3 hookgrip front squat @ 80% of 1RM

For time-

25-20-15 reps of:

Over the bar burpees

15-12-9 reps of:

thrusters 95/135

9-7-5 reps of:

muscle ups

Extra Credit

10min handstand practice


walking , holds, kick ups