'Nate
20 Minute Amrap
2 Ring Muscle-ups
4 Handstand Pushups
8 American KB Swings 32/24
Weightlifting:
Every :60 for 10 Rounds
High Hang Power Snatch + Snatch Balance
*start at 50% of 1rm snatch
Every :90 for 10 Rounds
2 High Hang Power Clean + Push Jerk
*start at 50% of 1rm clean
Single Leg RDL
4x8 - each leg
Step-Back Lunge from 2" Deficit
4x8 - each leg @25% of 1rm Back Squat
20 Minute Amrap:
2 Pullups or Rows
4 Pike Pushups
8 Russian Swings