MOBILITY & WARM UP

AMRAP 10
10 Spiderman Stretch
5 Push-up to Down Dog
10 Alternating Walking Lunges
5 Ring Row or Jumping Pull-ups
10 Squats

SKILLS & SPECIFIC WARM UP

Ring Dip – Handstand Push Ups

PRE-WORKOUT
EMOM 10:
3 Strict Pull Ups

CONDITIONING
“I HATE NATE“

AMRAP in 20 minutes

2 Bar Muscle-Ups

4 Handstand Push-Ups

8 Ring Dips