WARMUP:
INSTRUCTOR LED

STRENGTH / FOUNDATION:
20 MIN. TIME CAP
PRACTICE: ROPE CLIMBS, ALL THINGS HANDSTAND/PUSHUPS
ALL THINGS MUSCLE UP (FALSE GRIP, BANDED STRICT MUSCLE UPS,
DEEP RANGE WEIGHTED RING DIPS)

WOD:
NASTY GIRLS
3 ROUNDS
50 SQUATS
7 MUSCLE UPS (MOD: 10 STRICT CHEST TO BAR PULLUPS)
10 HANG POWER CLEANS 135/95

COOL DOWN