WARM UP – MOBILITY

Quick dynamic joint warm-up, then:

2 rounds:

8-10 False grip ring rows

20-30s each Box / bench overhead / thoracic stretch

8-10 Box / bench dips

20-30 Dip extension stretch

12-15 Air squats

20-30/side Squat opener stretch of your choice

5-7 min of ring muscle up focused drills / warm-ups (from low ring transitions, ring swings, spotted, to warming up full MU’s)

5-7 min of hang power clean technique + warm-up to working weight

WOD A

Choose one of the following:

(20 min time CAP)

NASTY GIRS V2

3 rounds for time of:

50 Pistols (alternating)

7 muscle-ups

10 Hang Power Cleans (175/115lb)

NASTY GIRLS

3 Rounds For Time:

50 Squats

7 Muscle-Ups

10 Hang Power Cleans (135/95lb)

NASTY GIRLS (SCALED)

3 Rounds for time:

50 Squats

7 Pull-ups

7 Ring dips

7 Pull-ups

7 Ring dips

10 Hang Power Cleans (115/75)

ACCESSORY

3 Sets:

8 – 8 – 8 x Barbell bicep curl “drop sets” (Heavy / Medium / Light)

– rest 60 secs –

20-30 Banded tricep press-downs

– rest 2 mins –

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