Endurance:  Run 1 mile

Warm Up:  30 squats/20 OH rollouts/30 OH Squats

“NATE”
(AMRAP 20 minutes)

8 Ring Dips (sub 2 muscle ups)
8 Hand Stand Pushups ( sub pike pushups)
8 – 70lb. Kettle Bell Swings

Core & Durability:  Wheel of Pain x 3 rounds

• 10 Rollouts
• 10 Hammies
• 10 Pike

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