Strength
Pause Overhead Squat (2sec)
3-3-2-2-1
Metcon:
"Nasty Girls"
3 Rounds for time:
50 Air-Squats
7 Ring Muscle-ups
10 Hang Power Cleans (#61/43)
Endurance:
Run 400
5 Rounds :
30 Air Squat
20 Situps
10 Burpees
Run 800
100 Burpees
Run 800
5 Rounds:
30 Air Squat
20 Situps
10 Pushups
Run 400