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

WOD:

Every 2mins for 5 rounds :

3 back squats @75-85%

(2sec pause on first rep)

For time:

100/75 cal bike/row

30 hang power snatches 75/115

10 muscle ups

(20min cap)

Extra Credit

For time:

1 mile run