Warm-up
2 rounds of
10 Plank ups to push up
10 cobras
10 squat jumps
10 pass throughs
Then
1 round of
10 strict pull ups
10 strict dips
10 hip turnovers
Strength
Overhead Squat
2-2-2-2-2
-Between sets complete a true attempt at a freestanding handstand
WOD
“Party Girl”
3 Rounds For Time:
7 Muscle Ups
14 Power Cleans (175, 120)
21 Burpees
-A fun one from BB’s competitorstraining.com
Open-155,205
Sub 1 strict chin-up and 2 ring dips for each MUP