Warm Up:
10 Goblet Walking Lunges
10 DB Deadlifts
5 Pull-ups
5 Ring Dips
10 Air Squats
Strength:
Back Squat 3RM, 95%x3, 90%x3x2
WOD:
“Nasty Girls”
50 Air Squats
7 Muscle-ups (modify with progressions)
10 Hang Power Cleans (135/95)
3 Rounds