WOD times: 
5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm
10mins to work up to a 8RM clean deadlift (you may drop and reset) 
Rest 3mins
8@95% of 8RM
5 rounds-
1st min- 7 box jumps 28/32 
2nd min- 15 unbroken Russian KB swings 53/70
3rd min- 5 strict pull-ups AHAP
Extra Credit  
3×8 bent over rows AHAP
3×10 shrugs AHAP