A) 5 rounds of:
:20 sec double kb/db farmers carry hold (35-53lb/25-35lb)
:20 sec double kb/db front rack hold
:20 sec double kb/db OH hold
*All movements are done with a pair of kbs or dbs. Goal is to not put it down for the entire 5 minutes. If using dbs, full grip is required on front rack hold. If using kbs, knuckles touching on the front rack hold.
B) “Nasty Girls”
3 rounds for time of:
50 air squats
7 ring muscle ups
10 hang power cleans (135/95lb)
*Modify to bar muscle ups or 7 chest to bar pull-ups + 7 push-ups each round
Rest 1 minute after completion
Then buy out:
1200m run for time
