AMRAP 20
2 Muscle Ups
8 Handstand Push Ups
12 KB Swings

MCx: 70/53
MAx: 2 strict pull ups + 2 dips, push ups, 53/35
MVx: 4 ring rows + 4 dips, seated db press, 35/26

GOALS + GUIDANCE: Hero Workout! For the muscle ups (which were designed to be on the rings) choose a difficult upper-body-pulling movement as an alternative. If you choose handstand push ups, you must be able to do at least 4 in a row before kicking off the wall. Great alternatives are db presses and good old regular push ups! Keep the kettlebell swings unbroken as long as possible. If you’re proficient at these movements, target a round per minute! If you’re working on a new skill/movement, target 8-10 rounds.

NATE
Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.