Thursday - 19AUG2010

"Nate"
RX
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups(No rings? No muscle ups? Sub 5 pullups and dips for every 1 muscle up)
4 Handstand Push-ups
8 2-Pood/1.5 pood Kettlebell swings

Advanced:
Complete as many rounds in 20 minutes as you can of:
2 Elevated Seated Muscle-ups (w/ feet on a box)
4 Barrier Handstand Push-up progressions
8 2-Pood/1.5 pood Kettlebell swings
If you do not rings to do seated muscle ups use a 4/1 sub of pull ups and dips

Intermediate:
Complete as many rounds in 15 minutes as you can of:
2 Seated Muscle-ups
4 Handstand Push-ups bridged on feet
8 1.5-Pood/1 pood Kettlebell swings
If you do not rings to do seated muscle ups use a 3/1 sub of pull ups and dips

Beginner:
Complete as many rounds in 12 minutes as you can of:
2 Squat Muscle-ups
4 Push ups
8 12kg/8kg Kettlebell swings