"Little MARY Meets Naughty NANCY"

EQUIPMENT: Barbell (95/65), AbMat (or alternative HSPU set-up), Pull-Up Bar

WARM-UP:

*Traveling Active Stretch/ Dynamic Warm-Up w/ PVC

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5 Min. AMRAP of “Little MARY:”

*5 x Handstand Push-Up (mod: decline atop box OR w/ bands)

*5 ea. leg x Pistol (mod: single-leg sit to box OR hold pole)

*5 x Pull-Up (mod: w/ band)(Rx+: Chest-to-Bar)

2 Rounds of “Naughty NANCY:” 

*600m Run 

*25 x Overhead Squat (adv: 95/65, int: 75/55, beg: 65/35)

-Early Finishers: reload bar for Frnt. Sq. Naughty Nancy (once loaded, AMRAP OHS w/ heavier bar)

5 Min. AMRAP of “ Little MARY:”

*5 x Handstand Push-Up 

*5 ea. leg x Pistol 

*5 x Pull-Up (Rx+: Chest-to-Bar)

2 Rounds of “Front Squatting Naughty NANCY:” 

*600m Run 

*25 x Front Squat (adv: 115/85, int: 95/65, beg: 75/55)

-Early Finishers: reload bar for Bk. Sq. Naughty Nancy (once loaded, AMRAP Front Squat w/ heavier bar)

5 Min. AMRAP of “Little MARY:”

*5 x Handstand Push-Up 

*5 ea. leg x Pistol 

*5 x Pull-Up (Rx+: Chest-to-Bar)

2 Rounds of “Back Squatting Naughty NANCY:” 

*600m Run 

*25 x Back Squat (adv: 155/115, int: 135/95, beg: 95/65)