Warmup
Speed Ladder

Strength
12 Minutes
Turkish Getups

Conditioning
Rounds AMRAP:
45 Seconds Work/15 Seconds
Ropes
4 punches + sprawl
Sledgehammer
Wall ball
Tire flip

Benchmark
“Nasty Girls”
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps