Back Squats:
-5 @ 75% of 1RM. 240
-5 @ 80% of 1RM. 255
-5+ @ 85% of 1RM 270

Metcon: "Nasty Girls"
3 rounds for time:
-50 air squats
-7 muscle ups (sub: 7 c2b pullups and 7 ring dips) did c2b pu's and ring dips
-10 hang power cleans (135)

500m row
40 body weight squats
30 sit ups
20 push ups
10 pull ups

Back Squats:
-5 @ 75% of 1RM. 135
-5 @ 80% of 1RM. 155
-5+ @ 85% of 1RM 165

Metcon: "Nasty Girls"
3 rounds for time:
-50 air squats
-7 muscle ups (sub: 7 c2b pullups and 7 ring dips) did c2b pu's and ring dips
-10 hang power cleans (95)

20 Min Amrap de:

5 Barras
10 Flexiones
15 Sentadillas

OHS 9x3
155,155,155,155,165,165x2,155,155,155

Then 6 - 100M sled pull #90

OHS 9x3

65#

Then 6 - 100M sled pull #45

4 rounds of four minutes, switch exercises on the minute with 2 minute rest between rounds.

Row for calories
DU
Burpees
Slammer balls

Count total reps

4 rounds of four minutes, switch exercises on the minute with 2 minute rest between rounds.

Row for calories
SU
Burpees
Slammer balls

Count total reps

FS 2x3 115#, 7x3 95#
(Shoulder hurt too bad to do OHS)

Then 6 - 100M sled pull #90

For time:

100 Squats

15 foot Rope climb, 4 ascents

75 Squats

15 foot Rope climb, 3 ascents

50 Squats

15 foot Rope climb, 2 ascents

25 Squats

15 foot Rope climb, 1 ascents
Subbed 7 jumping towel pullups per climb