Dynamisk uppvärmning
”Muscle break out”
Back squat 5×5@75-85% of 1RM
Strict press 5×5@75-85% of 1 RM
Dead lift 5×5@75-85% of 1 RM
Weighted pull-up 3x max

“NASTY GIRLS”

3 Rounds, for time:

>> 50 Air Squats
>> 7 Muscle-Ups
>> 10 Hang Power Clean (61/45kg)

Note: If you don’t have rings to do muscle-ups or if you cannot perform the movement, you may use a 3:1 substitute of pull-ups and dips. That is 3 pull-ups and 3 ring dips per muscle-up.

Peace 😎 CE