“Nate” is a great hero WOD to work on our gymnastics – two very high skill movements that we can work on in the beginning of class. If you have strict pull-ups, consider doing strict or kipping RING pull-ups – it will hit your bicep way more than bar pull-ups!

AMRAP in 20 minutes:
2 muscle-ups
8 KB swings, 70/53#

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