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


EMOM 7mins

Paused snatch deadlift (knee/2sec)

Paused snatch deadlift (staying over bar/upper thigh/2sec)


Start at 60% of 1 rep max

*try to add weight each round*

For time-

10 muscle ups

20 thrusters 95/135

30 calories on the rower

40 bar facing burpees

30 calories on the rower

20 thrusters 95/135

10 muscle ups 95/135

Extra Credit

3-5 rounds

8 single leg RDLs each side

5 pistols each side*

15 Russian twists each side

*scale as needed/ add weight if you can