WARM-UP
Banded Shoulders + Glutes
-into- 6:00 AMRAP:
• 5 Tempo Air Squats
• 5 Kip swings on Rings
• 5 Hand Release Pushups
• 3 Hang Power Cleans (empty bar – build across)

WORKOUT PREP
3 sets:
• 5 Air Squats
• 1 Muscle Up
• 3 Hang Power Cleans (build in weight)

“NASTY GIRLS”
FIRE
3 Rounds for time (14min cap):
• 50 Air Squats
• 7 Ring Muscle Ups
• 10 Hang Power Cleans (60/45)

WATER
• 5 Ring Muscle Ups or Bar Muscle Ups
• 50/35kg
• (sub 14 pull-ups if not doing muscle-ups)

EARTH
• 7 Burpee Pull-ups
• Own weight

SKILLS AND DRILLS
Double-Unders:
• Do a few slow singles with big jumps, then jump as high as you can while spinning your rope quickly. See if you can get one double-under. Continue to practice until you can get one double-under consistently. Note: we’re not stringing multiple double-unders here.
• Goal Workout 5 Rounds:
o 3 single-unders
o 1 double-under
o Rest for about 10 seconds
• Advanced Athlete Option: If you already have mastered double-unders, instead use this time to work on Crossovers