2023-01-02 WoD

WARM
400m run
std warmup

MAIN

A. Activation. 3 rounds not for time
{
5 tempo air squats
5 hang cleans (95, 115, 135)
3 dips
3 pullups
}
Latter rounds, transitioned dips/pullups to MU work. Did some kipping MU without false grip. Was planning on doing workout below RX but MU's were not going well today and 21 of them was not in the cards.

B. "Nasty Girls" (scaled). 3 rounds for time
{
50 AirSquat
7 pullups*
7 Ring Dips*
10 Hang PowerClean 135#
}
*Rx would be these combined into 7MU
time: 9:50
I've done this one Rx before at 14 min and change. May try it again soon on an open gym day.