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


Pre/post WOD mobility

*try to do more reps than last week or add weight* 

Every 30secs for 10rounds 

1-2 strict muscle ups 


1-2 strict assisted muscle ups 


3-5 ring/box dips 

EMOM 21mins-

1st min: 10 unbroken thrusters @ 40-50% of 1RM

2nd min: 7 box jump 28/32

3rd min 10-15 toes to bar