Find a heavy front squat WOD Quarter Gone Bad 5 rounds for total reps of: 115/75 lb. thrusters 15 seconds Rest 45 seconds Chest to bar pull-ups 15 seconds Rest 45 seconds Burpees 15 seconds Rest 45 seconds

2-2-2-2-2 hang snatch WOD 5 rft 200m run 20du’s 10 kb swings 53/35

3 sets KB or DB carry 100′ overhead 100′ front rack 100′ farmer *all without dropping kbs WOD 15 min amrap 7 box jumps 14 hand release push-ups 21 kb swings 53/35

“Snatchtastic voyage” 5 min emom 5 reps *you choose weight Rest 2 min 5 min emom 4 reps increase the weight Rest 2 min 5 min emom 3 reps increase the weight Rest 2 min 5 min emom 2 reps increase the weight

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

Squat cleans 3-3-3-3-3 These do not have to be touch and go WOD Crossfit disco 10-9-8-7-6-5-4-3-2-1 Power cleans @ 75% of bw Pullups