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

WOD:

EMOM 3rounds

1-3 strict muscle ups

Or

1-3 strict assisted muscle ups

Or

3-5 chin ups + 3-5 dips

EMOM 5 rounds

5 hookgrip front squats

*start at 60% & work up

5 rounds for time

5 hang squat clean thrusters 95/135

10 handstand push ups

Extra Credit

GLUTES & HAMMIES

3-5 rounds NFT

10-15 HEAVY Russian KB swings

10 HEAVY good mornings

25 back extensions (no weight)