Back squats 3×3 WOD “Nasty Girls” 3 rounds for time of: 50 air Squats 7 Muscle-ups 135/95 Hang power cleans, 10 reps *scale muscle ups with chest to bar pull-ups or pull-ups
Partner wod 4 rounds 50 wallballs 40 kb snatches 53/35 30 burpees If you would like to purchase a CFO shirt or tank top to support our Team to Regionals, here’s the link:  ...
5 climbing sets 3 position clean (hip, mid thigh, floor) WOD 11 minute amrap 10 box jumps 24/20 10 hang power cleans (use 75% from your heaviest set of the above complex) 10 hspu