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


Pre workout mobility 

Every 90secs for 5rounds 

3 power cleans @90% 

*try to stay touch and go 

16 KB snatches 70/53

20 wallballs, female: 20lb/10ft, 20lb/12ft

10 Muscle-ups*

14 Front squat 170/225 (from ground) 

6min cap

*scale: 2xbanded transitions or 2xpullups 

Extra Credit 

For time:

1mile run