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



Every minute on the minute for 6 rounds 

1-3 strict muscle ups (try adding weight) 


1-3 strict assisted muscle ups 


5 chin ups + 5-10 push ups 

Teams of 2-

100ft sled push* x2 

100 partner alternating box jumps 20/24

100ft sled push x2

100 partner wall balls 14/20

100ft sled push x2

100 partner burpees 

100ft sled push x2 

*added weight 90/135, on partner push 100ft then other partner push 100ft 

Extra Credit 

Super set 

4x 10-15 back extensions*

4x 1min plank hold  

*add weight if you can