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 minute on the minute for 5 rounds 

1-3 strict muscle ups 


1-3 strict assisted muscle ups 


5-7 ring dips 

15mins to work up to a 1RM thruster (from floor)

10min AMRAP

200m Run

5 Power Cleans 105/155

7 tire in & outs 

Extra Credit 

3 x 10 barbell shrugs 

3 x 10 each side dumbbell strict press