Main – WOD
Muscle Up Progression (No Measure)
Spend 10 minutes working on muscle up progressions
Handstand Push-Up Progressions (No Measure)
Spend 15 minutes working on HSPU progressions from box ==> wall with ab mats ==> unassisted ==> deficits (if needed)
Nate (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70#
Rx =
53/35 KB
HSPU
2 muscle-ups
Scaled =
6 pull-ups + 6 dips instead of 2 muscle-ups
