WOD:
“nate”
20:00 amrap:
2 ring muscle ups
4 handstand push ups
8 kettlebell swings

HOME WOD:

WARM UP:
2 rounds
10 alternating cossack squats
5 burpees
10 speed skaters
10 push-ups
10 fast feet

WOD:
5 rounds for time
17 speed skaters
17 push ups
50 fast feet ( double reps )