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


EMOM 3mins-

5 rep kipping complex (Bar muscle ups, chest to bar pull ups, pull ups, or kip swings)

With each missed rep you drop to the next level for example. If you get 2 bar muscle ups then fail rep 3 you will finish with 2 chest to bar pull ups. Completing all 5 reps (failed reps count) without dropping. 

*Record total successful reps* 

Work up to a max

Hang snatch + snatch 


Every 90secs for 4rounds- 

85-90% of snatch complex 


For time: 

5 rounds- 

7 power snatches 75/115

7 box jumps 28/32

Extra Credit-

3×10 single arm kettlebell strict press 

3×10 kettlebell bent over row