Naughty Nancy

4 rounds for time

Run 600m

25 overhead squats 140/95

Skill: overhead complex 1-power snatch/3-overhead squats (5 cycles)

16min AMRAP

7 deadlift rx-bw/adv 1-1/2 bw

200ft shuttle run

14 box jump overs 24/20

21 double-unders

200ft shuttle

Skill: 2/2/2/2/2/2/2 back squat (3sec on way down/1sec pause in bottom)

3 rounds

90sec wall ball shots 20/14

30sec transition

90sec t2b

30sec transition

90sec lunges

30 sec transition

90 sec sit-ups

30 sec transition

90 stone 2 shoulder

30 sec transition

90 sled pull

rest 1min

Block Strength: de-load week muscle up practice

AMRAP 7min

3 power cleans 205/115

4 hspu

-rest 2min-

AMRAP 7min

3 front squat 205/115

4 c2b pull-ups

Skill: mobility monday

Block Strength: de-load week hand stand walk practice

Endurence: run 600m/row 600m/run 400m/row 400m/run 200m/row 200m

3 Rounds

12 deadlift 225/135

25 double-unders

15 ring dips

12 hang cleans 135/85

25 double-unders

15 sit-ups