WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm –

WOD

Work up to a 2RM push press 

&

Work up to a 2RM back squat 

NO DROP SETS!!! 

“Nasty Girls”

3 rounds for time of:

50 Squats

7 Muscle-ups 

10 Hang power cleans, 95/135 

Extra Credit 

Max set of strict pull ups (no weight) 

Then 

5×3 strict pull ups AHAP

Or

5×5 3-5sec negative pull ups 

Or 

5×10 ring rows (increase difficulty) 
AND 
Max set of dips pull ups (no weight) 

Then 

5×3 strict dips AHAP

Or

5×5 3-5sec negative dips 

Or 

5×8 push ups (increase difficulty)