Warm up
tabata
then
2 Rounds:
20 Air Squats
15 pass throughs (pvc)
10 Hang Power Cleans (barbell)
Metcon
“Nasty Girls”
3 Rounds for Time:
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans (135/95#)
Cash out
A) Single Arm Dumbbell Row
10-10-10 each arm
*Go as heavy as possible.
B) 50 Ab Mat Sit Ups
*One good set of 50 sit ups.