Strength:
Review and warm up OHS
then 5×5 (+ 5lbs on last weeks best if possible)
*before each set Row 15/12 cals at 90% pace.
No more than 30secs rest between rower and OHS sets

WOD:
“Nasty Girls”
3 rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang power cleans

L1 21 jumping pullups, 21 box dips, 75/45
L2 21 banded pullups, 21 box dips, 95/65
L3 3 MU, 115/75
L4 135/95