THIS IS A SAMPLE OF ONE SECTION OF MANY IN A FULL DAY OF TRAINING

Hero WOD “Nate”

As Many Rounds and Reps as Possible in 20 minutes:

2 x Muscle-ups

4 x Handstand Push-ups

8 x Russian KB Swings

*Partner Option: alternate movements

Scaled: 4 x Pull-ups/Ring Rows + 4 x Ring/Bench Dips, Double DB Push Press, 35/26

Rx: Bar MU, 53/35

Rx+ Ring MU, 70/53