“””Nate”””
20 MIN AMRAP
2 Muscle Ups
4 HSPU
8 KB Swings 70/53

Scaled:
6 Ring Rows
6 Beat Swings
6 Push Ups
8 KB Swings 53/35

Warmup:
A. Dynmaic Warmup
25ft Lunge and Twist
25ft Inch Worm with Push Up
25ft Bear Crawl with Drag
25ft Spiderman Push up Crawl
25ft Crab Walk
25ft Burpee Broad Jump

B. KB Prep
2 Rounds rest :30 between exercises:
B1. 10 Hip Bridge
B2. 10 Box Jump
B3. 10 Russian Swings
B4. 10 American Swings

C. HSPU/ Push Up Prep
2 Rounds:
C1. :20 Head Stand/ Top push up hold
C2. :20 Wall supported Hand Stand/ bottom push up hold
C3: 4 HSPU/ 8 Push Ups

D. Muscle Up Prep
2 Rounds:
D1. 5.5.20 sec hold 3 Position Strict Muscle Up
D2.3 Small Swings + 3 Big Swings

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