CrossFit Workout of the Day

“Nasty Girls”
3 Rounds:
50 Air Squats
7 Ring Muscle-ups
10 Hang Power Cleans (135/95)

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“Nasty Dozen”
AMRAP 12:
50 Air Squats
7 Strict Pull-ups
10 Double Dumbbell Power Cleans

Body Armor
On the 1:30 x 6 Sets:
Weighted Split Squat Complex
Unweighted Split Squat Complex

1 Split Squat Complex:
7 Bottom Range Split Squats
7 Top Range Split Squats
7 Full Range Split Squats