photo 3 (1)Health:
6-7 sets for quality:
3 dips
3 pullups
3 handstand pushups or 1 wall walk
10 KB Swings

Fitness:
“Nate”
20 min AMRAP:
2 muscle ups
4 HSPU
8 Overhead KB Swings (70/55)

Performance:
Double (Oly + WOD)
“Nate”
20 min AMRAP:
2 muscle ups
4 HSPU
8 Overhead KB Swings (70/55)

Barbell Olympic Weightlifting:

All:
A. Snatch, build to heavy single, then DS 2×2 + 3×3
B. Clean & Jerk, build to heavy single, then DS 3×2
C. Front Squat, build to heavy single, then DS 2×2 + 3×3