WODtimes:

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

WOD:

Work up to a 5RM back squat

Then

2×5 @ 80-90% of ☝️

Then

1×10 @ 70%

Complete as many rounds as possible in 15 mins of:

200m run/ 250m row/ .4mile bike

10 Deadlifts 135/185

5 Strict Pull-ups

Extra Credit

3min plank hold

(Done in as few sets as possible)

&

3×15-20 back extensions