Warm-Up

• 1000 m row
• Dynamic Stretching

Skill

• Rope Climbs

7 minute AMRAP

• 1 rope climb
• 100 m run

WOD

"Nate"

20 minute AMRAP

• 2 muscle ups (scale = 4 dips/4 pull ups)
• 4 handstand push ups
• 8 KB swings (70/55)