7 Muscle Ups
10 Hang Power Cleans (135/95#)
You can do ring or bar muscle ups. Sub for muscle up is 21 pull ups and 21 dips off of a box.
Along with the Bear Complex we did last week. The Nasty Girls video is a WOD that I remember early on in my CF journey back in 2007. Go to minute 11 in the vid and check out Nicole Carroll gut it out! You can cry just don’t be a baby!