Strength: Alt. E2MOM for 20 min
4 Tempo Front Squats @ 70% (60-65% of 1RM Front Squat, 4 sec down, 3 sec hold, 1 sec up)
20 Stationary KB Lunges (53/35 Holding in front rack position)
WOD- "Nasty Girls"
3 Rounds for Time (15 min cap)
50 Air Squat
7 Ring Muscle Ups
10 Hang Clean (135/95)
