A.1. Front Squat 5-6 reps @21X1 rest 2-3 min x 3
A.2. A.2. WTD Dips (beginners do negatives) 3-5 reps rest 1 min x 3.

CrossFit Nate
As many rounds as possible in 20 minutes:
2 Muscle-ups ( if no muscle up do 2 strict pull ups and 2 dips).
4 HSPU
8 2-Pood Kettlebell swings

Shoulder Press
Warm Up Sets
70% X 3
80% X 3
90% X 3+

+

20 Min AMRaP
“Nate”
2 Muscle Ups or 6 Pull Ups + 6 Dips
4 HSPU
8 KB Swings 70/53