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

WOD:

For 5 rounds

20sec AMRAP front squats @ 80% of clean

Rest 40secs

Teams of 2:

3 rounds-

100 cal row/bike

60 group to overhead 65/95

40 alternating pistols

Extra Credit

4 rounds NFT-

20-25 heavy Russian swings

10 each leg KB/DB step ups