WODtimes:5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm 


Front squat 

18mins to work through

Bar x10

30% x10

40% x5 

50% x5 

60% x3

70% x3


Continue up to a 3RM 

Work up to a max clean + front squat + 2 jerks

Every minute on the minute for 20mins:

1st min- 1 clean & jerk @ max weight from complex 

2nd min- 2-4 muscles ups* 

*scale 4-8 ring/box dips* 

Extra Credit 

Rest 5mins after EMOM

For time- 

50 wallballs 14/20 10ft 

100 doubleunders