WARM-UP

• Banded shoulders -into 3 sets:
• 5 Kip Swings
• 3 Low Ring Transitions
• 5 Pike Push Ups
• 5 Russian Kettlebell Swings

WORKOUT PREP

• 3 sets:
• 1 Muscle Up
• 2 Handstand Push Ups
• 3 Kettlebell Swings (build in weight)

“NATE”

• FIRE
• 20 min AMRAP
• 2 Muscle Ups
• 4 Handstand Push-ups
• 8 KB Snatch 24/16

WATER

• 2 Bar Muscle Ups (Or 6 Chest to Bars)
• 4 Handstand Push ups

EARTH

• 2 Banded Pull Ups
• 4 Push ups
• 8 Russian Kettlebell Swings (moderate)