Monday....ROPE CLIMB = long socks/pants

Warm Up
3 minutes Double under flights

THEN: 2 rounds
100m row
1 Rope Climb
5 Unbroken Toes to Bar
10 Lateral Jump Squats

HIP MOBILITY (continue between front sqaut sets)

Strength: Front Squat
2-2-2
Build each set.

WOD:

"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups (scale w mats or chest to floor pushups)
8 2-Pood/1.5 pood Kettlebell swings

Josh Everett 18 rounds

Int: 2 Muscle up drills w/dip out Or 2 Chest to Bar Pullups /2 ring dips
Beg: 4 pullups/ 4 box or bar dips



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