Warm-up:

200m run, then 3rds of

5 hollow rock + 5 reverse burpee, 8 push-up

Strength:

Front squat

5×40%, 5×50%, 3x 60%, 3×80%, 3×85%, 3 or more x 90%

WOD: Event 3

“Nasty Girls”

3rounds

50 air squats

7 MU

10 hang power cleans  (Rx 135/95)

RTG: Nasty Girls V2 (alternating pistols and 175/115)