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


20mins to work up to 

2RM paused back squat (2 sec pause) 

3 rounds for time of:

7 bar muscle-ups*

7 squat cleans 135/205 

*scale: less reps, jumping or banded BMUs, chest to bar pull ups, jumping chest to bar 

Extra Credit 

4 rounds:

10 Double kettelbell strict press

10 Double kettlebell bent over row