nate

Rx --
Complete as many rounds as possible in 20 minutes of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings, 2/1.5 pood

Competition --
Complete as many rounds as possible in 20 minutes of:
2 Box assisted Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings, 2/1.5 pood

Performance --
Complete as many rounds as possible in 15 minutes of:
2 squat Muscle-ups
2 Handstand Push-ups with an ABMAT, or a 30 second handstand hold
8 Kettlebell swings, 1.5/1 pood

Fitness --
Complete as many rounds as possible in 15 minutes of:
2 ring row/box dips
4 push-ups, or a 30 second handstand hold
8 Kettlebell swings, find weight