Getting Swole and GymNASTY

Strength Superset with Gymnatics
Strict press
7 – 7 – 7 – 7 – 7
Superset with
Muscle up + 2 dips
5 – 5 – 5 – 5 – 5
*For every muscle up perform on more dip up top

WOD
For time
18 minute time cap
50 cal row
30 clean and jerks 60/40
2 gate runs
30 snatches 60/40