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


Every 30 for 10rounds

1 snatch pull w/ 6sec lower

*start at 90% or snatch work up with good form*

For time:

4000m plate carry


*Go up in weight every1000m*

Extra Credit

Strict Muscle Up Practice

5 rounds:

5 false grip ring pull ups

5 dips on the tall ring


30 low ring transitions


Strict Chin Up/ Dip Work


5 strict chin up* or 15 ring rows

5 strict dips* or 10 box dips

*scale as needed