3rft:

10 ground to overhead 95#
200y shuttle run sprint (50y)

5 x 5 of:
Strict Press (115-120-125-130-135)
Pull ups

WOD:
6 rounds of
>Hill sprint
>12 kb thrusters
>12 overhead lunges (45lb plate)
>12 swings (70lb)
>12 burpees

100 Burpee Challenge Day 84

"Nasty Girls"

3 rounds for time of:

50 Squats

7 Muscle-ups

135 pound Hang power cleans, 10 reps

Post time to comments.

Compare to 081211.
Scaled to mu progressions- feet on 20" box

800 M Row
repeat below twice
Monkey bar bridge
25 ft mine field
overhead walking lunges 25lb plate
regular walking lunges
mine field
monkey bar bridge

---

800 M Row

spinning 1 min.
10 box jumps
10 wallballs
10 srtict pullups

5 rounds

Run 1000m
30 handstand pushups
Row 1000m

The HSPUs were tough. I did 11 unbroken then small sets of triples, doubles, or singles.

Bench Press:
5 @ 75% of 1RM
3 @ 85% of 1RM
1+ @ 95% of 1RM

WOD
For time (12 min. cap)
21-18-15-12-9-6-3
OHS (95/65)
Sit ups

Metcon:

1 Rnd: 30 squats (135lbs), 30 ghdsu, 1 rope climb, 20 squats, 20 24" burp box jumps, 1 rope climb , 10 squats, 10 hspu, 1 rope climb.

Time: 14:42

Sprint Intervals:

1x800m - 2:50
10x60m (hill) - 10.72, 9.73, 9.35, 9.10, 9.03, 8.94, 9,10, 9.03, 9.01 8.97