Wednesday 1303277

Workout
“Nasty Girls”

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

The sub for muscle ups is 3 pull-ups + 3 Ring dips.  Therefore, for 7 MUs you will need to do 7 sets of 3 each.  Can’t do ring dips?  The sub is 4 bench dips for each ring dip.  Therefore for 7 MUs you need 7 sets of 3 pull-ups and 12 bench dips.

PDF for MUs

Video training for MUs