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


20mins to work up to a 3RM back squat 

Work up to a 5RM deadlift


For time:

30 muscle ups 

-15min cap-

A)30 jumping or banded ring muscle ups 


B)30 strict pull ups & 30 strict dips 


C)60 ring rows & 60 push ups 

Extra Credit 

50 strict HSPUs

Scale: less ROM, partner assisted, seated KB press

Scale up: deficit