WODtimes:5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm 


Pre WOD mobility & foam roll

12mins to work up to a 1RM overhead squat 

Rest 5mins 

3 rounds for time:

5 overhead squat @65% of 1RM 

5 bar muscle ups* 

300m row 

Rest 2mins 

5rounds for time:

10 front rack lunges alternating 105/155

10 lateral hop over the bar burpees
*less reps, assisted, jumping or 10 chest to bar pull ups

Extra Credit 

Rest 5min

3 rounds:

10 strict HSPUs 

10 ring dips

10 toes to bar