August 2025

Every 2:00 for 6 rounds:
2 rope climbs 15’ MRX 10’
Max wall-ball shots in remaining time 20/14# 10/9’ MRX14/10# 10/9’
Rest 1:00 between rounds

Compare to September 25, 2023.

“Nasty Girls”  
3 RFT: 
50 Air Squats
7 Muscle-Ups
10 Hang Power Cleans 135/95lbs

OR

“Nasty Girls V2” 
3 RFT:
50 One-Legged Squats, alternating (Pistols) 
7 Muscle-Ups
10 Hang Power Cleans 175/115lbs

Compare to May 1, 2021.

5 Rounds, each for time of:
2 Minutes of:
6 Wall climbs MRX 4 Wall climbs
6 bench press @ 70-75% 1 RM
Rest 2 minutes between rounds
*Score is slowest round.

Rest day

2 Rounds of:
Every 6 minutes, for 36 minutes:
Station 1 – 1200/1000 Meter Row
Station 2 – 400 Meter Run + 40 Pull-Ups
Station 3 – 75/60 Calories Assault Bike

*Combine all 6 times together for a total time.