Warm-up
On the minute for 7 minutes:
Row 100m, negative splits
3 rounds of:
3 dip negatives
3 strict pull-ups
3 hang muscle cleans
3 rounds of:
3 dips
3 kipping chest-to-bar pull-ups
3 hang power cleans
Workout
”Nasty Girls”
3 rounds for time of:
50 air squats
7 muscle-ups
10 hang power cleans (135/95)
