A. 3 sets of 10 STRICT as possible dips. Use rings or bars.

 
B. “Nasty Girls”
 
Three rounds for time of:
 
50 Air Squats
7 Muscle Ups (or muscle up progressions. Your coach will show you!)
10 Hang Power Cleans (135/95)
 
C. Olympic lifting barbell club meets during all 4 evening class times