Day

June 10, 2018
Nasty Girls 3 RFT 50 Air Squats 7 Ring Muscle Ups 10 Hang Power Cleans 135/95 B: 50 Air Squats 7 Bar Muscle-ups or Burpee pull-ups 10 Hang power clean 115/85 C: 35 Air Squats 7 Ring rows 10 Hang power clean 75/55
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Fight Gone Bad “Championship” 5 Rounds for reps Min 1 Wall Balls 20/14 Min 2 SDHP 75/55 Min 3 Box Jumps 20″ Min 4 Push Press 75/55 Min 5 Row for Cals Rest 1 Min Beginner athletes do 3 Rounds
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30 Min AMRAP 400m Run 40 KB Swings 53/35 200m Run 20 Push Press 135/95 100m Run 10 Power Snatch 135/95 B: Reduce the weight C: Reduce weight AND to 25 min AMRAP 300m Run 30 KB Swings 200m Run 20 push press 100m Run 10 Hang snatch
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3 RFT 50 Double Unders 25 Wall Balls 20/14 15 HSPU 5 Squat clean 185/115 B: 3 RFT 50 Double unders 25 Wall Balls 14/10 15 Box HSPU 5 Squat Clean 135/95 C: 3 RFT 100 Single jumps 25 Wall Balls 10/6 15 Push-ups 5 Hang squat clean 95/65
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