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A. “Nate”
AMRAP 20
2 Muscle-ups
4 HSPU
8 KBS@70/53

**You may sub bar muscle-ups for the rings

Alpha – as written(you may also do 1/2 Nate. 1/2 the reps for 20 min)
Bravo – 4 HSPU, 6 Chest to Bars, 6 Dips, 8 KBS@53/35
Charlie – 2 HSPU to an abmat(or not), 6 Pull-Ups, 6 Push-ups, 8 KBS@53/35
Delta – 5 Push-ups, 10 Ring Rows, 15 KBS@35/25

B. Extra Mid Line
Banded prone stiff arm banded pull-down in hollow position – 8 reps x 5 sets, done with pvc pipe

C. Extra Shoulder prehab
Powell Raises – 10 x 3 sets