WOD

“Nasty Girls” 3RFT 50 Air Squats 10 Hang Clean 135/95 7 Ring Muscle-Ups

EMOM 12: (alt) 10 Burpee-2-Bar 12 Arnold Press 14 Box Jump All The Way Over 16 Wall-Ball Shots Skill: Gymnastics Stations, L-Sit, Rope Climb, Handstand Walk

For Time: Run 1.5 Miles 5 Rounds: 35 Double Under 15 Power Snatch 75/55

For Time: 1000m Row 21 C2B Pull-Ups 12 Squat Cleans 135/95 15 C2B Pull-Ups 9 Squat Cleans 185/135 9 C2B Pull-Ups 6 Squat Cleans 225/155

10-20-30-40-50 Shoulder-2-Overhead 95/65 5-10-15-20-25 GHD Sit-Up

3 Man Team: 150 Wall-Ball Shots (20, 14) 125 Calorie Row 175 Box Jump Overs (24, 20) 100 Thrusters (95, 65) 200 Double Unders (each)

“18.1” AMRAP 20: 8 Toe-2-Bar 10 DB Hang Clean & Overhead (50, 35) 14/12 Calorie Row

EMOM 8: (alternating) 4 Cluster (135, 95) 8 Strict Toe-2-Bar Rest 2 Minutes EMOM 8 (alternating) 3 Single Squat Snatch (135, 95) 6 Strict HSPU FOR Time: 1000m Row

AMRAP 10 50 GHD SIT-Ups 50 HSPU 50 Power Clean 135/95 50 WBS

“17.5” 10RFT 9 Thruster (95, 65) 35 Double Under