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

10mins to work up to a 5RM
Push Press

30 min EMOM
Round1: 3 squat cleans 165/245
Round 2: 2-4 muscle ups (bar or rings)*
Round 3: 7 burpees
Immediately followed by
50 wallballs for time (14/20) 10ft

*scale alternate rounds of 6-8 pull ups and 6-8 dips or push-ups
Record total reps of muscle ups or pull up dips.

Extra Credit and Oly-
3-5 rounds of:
15-20 GHD sit-ups
10-15 hip extensions