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

WOD:

EMOM 10mins

1 snatch pull + 1 hang muscle snatch + 1 hang power + 1 hang squat snatch

*start with bar, add weight if you like

10min AMRAP

30 Overhead Squats 95/135

10 Muscle-ups (any style)

Outdoor Extra Credit

3 rounds

30 Russian twists

20 supermans

At Home WOD

10min AMRAP

20 alternating KB/DB/object snatch

20 box dips