170921:
1 Rep max Front Squat
–then-
“Nasty Girls”
3 Rounds:
50 Air Squats
7 Ring Muscle-Ups
10 Hang Power Cleans (135/95)
NOTE: 20:00 cap; If you do not have muscle ups, please sub either 21 pull ups or 21 dips.
—
630 Skills: Deadlift/ Sumo Deadlift High Pull/Medball clean
-then-
“The Chief Has a Ball”
Max rounds in 3 minutes of:
3 Medball Cleans
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles
