Nasty Girls (V2)

Warm-up
3′ squat
terapy
3′ medball clean

Skill
Pistol progression
-10 air squat
-10 step up
-10 decidas negativas

Muscle-ups progression
-10 ring row
-10 ring row + transição
-10 ring row + transição + dip

WOD
“Nasty girls”
3x
50 air squat (pistols)
7 muscle-ups
10 hang power clean 61/43 kg (80/52)

Time cap 16′