Find your heaviest set of 5 hang power cleans (15 minutes)
“Nasty Girls”
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans 135/95
(25 minute cap)
**If you don’t have muscle ups banded or prescribed you will complete 7 burpee pull-ups instead
Push Press
5×5 @ 75%
7 rounds
7 overhead squat 95/65
7 HSPU
7 box jump
**classes will vary depending on temperature outside!
1 mile run
50 cal row
50 deadlift 185/125
Rest 3 min
800 m run
25 cal row
25 deadlift
Emom x 10 min
1 hang squat clean + 1 squat clean
50 sit ups
30 clean and jerks 135/95
50 sit ups
For time
Cash in- 100 double unders (250 singles)
1-2-3-4…-9-10
Thruster 65/95
Bar over burpees
Cash out- 100 double unders (250 singles)
For time
18-15-12-9-6
Toes to bar
Devils press 50/35
*250 m row after each round
By popular demand…
Max power clean
**20 minute clock
Every 2 min x 8 rounds
– 15 wall balls
– 10 hang power clean 80/120
