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 –
