"Nasty Girls"
3 rounds for time of:
50 Air Squats
7 Ring Muscle-ups
10 Hang Power Cleans, 135/95
3 Rounds for time of:
400m Run
15 Push Jerks, 155/105
For time:
500m Row
25 Box Jumps, 24"/20"
25 Toes-to-bar
25 Box Jumps, 24"/20"
500m Row
*Rest 5 minutes between workouts
Or, for a Dumbbell version...
3 rounds for time of:
50 Air Squats
7 Ring Muscle-ups
13 Dumbbell Hang Power Cleans, 50's/35's
3 Rounds for time of:
400m Run
21 Dumbbell Push Jerks, 50's/35's
For time:
500m Row
25 Box Jumps, 24"/20"
25 Toes-to-bar
25 Box Jumps, 24"/20"
500m Row
*Rest 5 minutes between workouts
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