August 17, 2017

​A. Warm Up
Mobility and activation:
60 seconds each side:
couch stretch
pigeon
lat stretch
dragon

3 rounds of:
10 box jumps
10 KBS
10 calorie row

Scoring: Not Scored

B. Alternating Sets: Row, Rope Climb
5 sets, starting a set every 3 minutes, of:

1. B1. Row for 90 seconds
   
   Coach's Notes:or assault bike RX +
2. B2. Max Rope Climbs 12 feet
   
   Coach's Notes:do max reps for 30 seconds

start on the row every 3 minutes

C. 3 Rounds For Time of Air Squats, Muscle-Ups, and Hang Power Cleans
Nasty Girls
3 Rounds for Time:

1. 50 Air Squats
2. 7 Muscle-Ups
3. 10 Hang Power Cleans @ 135/95 lbs

Coach's Notes:
RX is ring muscle up...
​bar muscle up is scaled
other scaling options: Chest to bar Burpee jumping pull up