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


20mins to work up to a 2RM paused back squat (2sec pause) 

3 rounds for time of:

 12 thrusters 85/115 

 6 bar muscle-ups* 

 3 stone to shoulder 95/145 

-10min cap-

*scale: jumping or bands bmus, 12 chest to bars, 12 jumping chest to bars 

Extra Credit 

5×5 barbell RDLs AHAP

5×5 barbell bent over rows AHAP