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


Every 90secs for 4 rounds


•Front Squat

2 Jerks (pause in dip/ pause in catch)

@ 70% of clean & jerk

Every min on the min for 4mins

Clean & Jerk @ 75-80%

For time-

21-15-9 reps of:

Chest to bar pull ups

Handstand push ups

Extra Credit

3-5 rounds

8-10 single leg RDLs each side

5 pistols each side*

15 Russian twists each side

*scale as needed/ add weight if you can