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


Every 90secs for 5 rounds

•2 sec pause at knee clean

•Jerk (pause in dip/ pause in catch)

@70%-80% of clean & jerk

10min AMRAP

15 deadlifts 155/225

10 over the bar burpees

5 bar muscle 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 yet