" NATE "
-- Complete as many rounds as possible in 20 minutes of: --
2 muscle-ups
4 handstand push-ups
8 kettlebell swings
Men: 2-pood kettlebell
Women: 1.5-pood kettlebell
Post rounds completed to comments.
Scaling:
This triplet contains several high-rep gymnastics movements at what will be a high volume for experienced athletes who perform many rounds. Modify the movements while trying to preserve their range of motion. Reduce the weight of the kettlebell swing. Aim to complete each set of reps unbroken.
Intermediate Option
Complete as many rounds as possible in 20 minutes of:
2 assisted muscle-ups
4 assisted handstand push-ups
8 kettlebell swings
Men: 1.5-pood kettlebell
Women: 1-pood kettlebell
Beginner Option
Complete as many rounds as possible in 20 minutes of:
4 assisted pull-ups
4 assisted dips
4 assisted handstand push-ups
8 kettlebell swings
Men: 16-kg kettlebell
Women: 12-kg kettlebell