Skill
Agility Ladder
Ring/Rope Muscle ups
Handstand PU’s/Deficit HSPU’s
WOD
“Nate”
20 Minute AMRAP
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (2,1.5)
Level 2 (6 pull-ups/6 dips) (1.5,1)
Level 1 (6 pull-ups/6 dips) (1, 25lb)
Skill
Agility Ladder
Ring/Rope Muscle ups
Handstand PU’s/Deficit HSPU’s
WOD
“Nate”
20 Minute AMRAP
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (2,1.5)
Level 2 (6 pull-ups/6 dips) (1.5,1)
Level 1 (6 pull-ups/6 dips) (1, 25lb)