Warm up
2-3 Sets
1:00 Row (moderate)
5-10 Air Squats
10 Ring Kip to Swing into 2 Tempo Ring Dips
10 Single Arm Dumbbell High Pull (each side)
-Then-
Warm Up to Hang Power Clean weight with 2 Muscle Up after each set.
Scoring:
Back Squat
5 Back Squat @ 6/10 RPE
4 Back Squat @ 7/10 RPE
3 Back Squat @ 8/10 RPE
2 Back Squat @ 9/10 RPE
1 Back Squat @ 10/10 RPE
6 Back Squat @ 8/10 RPE
6 Back Squat @ 9/10 RPE
Scoring:
Bench Press
5 Bench Press @ 6/10 RPE
4 Bench Press @ 7/10 RPE
3 Bench Press @ 8/10 RPE
2 Bench Press @ 9/10 RPE
1 Bench Press @ 10/10 RPE
6 Bench Press @ 8/10 RPE
6 Bench Press @ 9/10 RPE
Scoring:
Deadlift
5 Deadlift @ 6/10 RPE
4 Deadlift @ 7/10 RPE
3 Deadlift @ 8/10 RPE
2 Deadlift @ 9/10 RPE
1 Deadlift @ 10/10 RPE
6 Deadlift @ 8/10 RPE
6 Deadlift @ 9/10 RPE
Scoring:
Metcon “Nasty Girls” (12 min cap)
12 min cap
3 Rounds
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans (135/95)
Scaled:
“Nasty Girls”
3 Rounds
35 Air Squats
4 Muscle Ups (OR 12 Strict Pull Ups)
10 Hang Power Cleans (115/80)
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