16-10-6

 

CrossFit WOD

1×5 Power Clean
Beginner: add 5-10lbs / moderate weight
Int/Adv: 75%

Nasty Girls
3RFT
50 Squats
7 Muscle-ups
10 Hang power cleans (135/95lbs)

Accessory:
3×8 Bent-over Barbell Row


BodyFit

Dumbbell Hang Power Clean

AMRAP10
10 Walking Lunges
10 Ring Rows
10 Hang Dumbell Clean