WODtimes:

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

WOD:

Work up to a 3RM back squat

(Try to go heavier than last week)

Then

3×3 @ 80-90% of ☝️

1×10 @ 65% of ☝️

A)Pick one-

*bar starts on ground*

a)

12-9-7reps for time of:

155/225-lb. front squats

Bar muscle-ups

b)

15-12-9reps of:

135/185-lb. front squats

Chest to bar pull ups

c)

21-15-9reps of:

95/135-lb. front squats

Pull ups

Extra Credit

Rest 5mins

Run 1mile/ bike 3miles/ row 2000m