AMRAP 20
2 Bar Muscle Ups
8 Hand Release Push Ups
12 KB Swings

MCx: 70/53
MAx: 2 strict pull ups + 2 ring or box dips, knee hr push ups, 53/35
MVx: 4 ring rows + 4 bench dips, knee push ups, 35/26

GOALS + GUIDANCE: Hero Workout! For the bar muscle ups choose a difficult upper-body-pulling movement as an alternative. Keep the push ups and kb swings unbroken for 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.