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


Work up to a 3RM hang clean (below the knee)

Plus 2 drop sets

3 @95% of 3RM

3 @90% of 3RM

Teams of 2:

4 rounds each:

1 min AMRAP cal row

1 min AMRAP DB thrusters

1 min AMRAP burpees

1 min rest

*partner A rows while partner B thrusters then switch (B rows & A thrusters) then A & B burpee at the same time.

Extra Credit

3-5 rounds NFT

15-20 GHD sit-ups

15-20 back extensions

30-60sec side plank each side