Individual WOD (For those who have muscle ups and would like to do Nasty Girls)

“Nasty Girls”

3 Rounds

50 Squats

7 Muscle ups

10 Hang Power Cleans 135/95

Team WOD (For everyone else)

30 Minute AMRAP

Team member 1 runs 400 Meters

Team member 2 does

5 Hang Power Cleans 135/95

20 Air Squats

2 Sled Pushes

Each time a teammate comes back from a run both teammates must flip a tire before they can switch places.