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


*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 

10mins to work up to a 2RM thruster (from floor) 

Every 90secs for 4 rounds 

2 thrusters @ 90% of 2RM 

For time:

3 rounds-

400m run

40 med ball sit ups 14/20

7 deadlifts 315/225

*16min cap*

Extra Credit 

3 x 10 barbell shrugs 

3 x 10 each side dumbbell strict press