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



Kipping practice (floor to rings/bar) 

EMOM 5mins 

1 strict muscle+ 1-2 kipping muscle ups 


3 strict pull ups + 3-5 kipping pull ups 


5 kip swings + 5 banded strict 

For time- 

In teams of 2-3 

6 rounds of 

Sled push 100ft-added weight 90/135

100meter-ish farmers carry 53/70 

20 Russian KB swings 53/70 

100m-ish = from fence to go fire hydrant 

*relay style, each person completes the sled push then each person completes the carry then each person will complete the swings. 

Extra Credit