Warmup
Strength
Split jerks
3@50
3@60
2 @65
2@70
1@75
1@80
1@85
1@ 90
WOD
‘Alternate ‘
AMRAP 20:
2 Rounds of "Nate"
200 Meter Run/ 250 row / 500 bike
1 Round of "Nate":
2 Ring Muscle-ups
4 Kipping Handstand Push-ups
8 Kettlebell Swings 70 / 53 lb
MODIFICATIONS
200 METER RUN
- 250m Row
- 200m Ski
- 500m Bike
- 150m Air Run
- 15 x 10m Shuttle Runs
RING MUSCLE-UPS
- Reduce Reps
- 2 Jumping Ring Muscle-Ups (See Video)
- 2 Strict Ring Dips
- 2 Strict Chest To Rings (Or Bar)
- 4 Ring Rows
- 4 Alternating Double Dumbbell Plank Rows
KIPPING HANDSTAND PUSH-UPS
- Reduce Reps
- Use Riser
- 2-4 Strict HSPU
- 4 Double Dumbbell Push Presses
KETTLEBELL SWINGS
- Reduce Reps
- Reduce Loading
- Russian KBS
- Single Dumbbell Hang Power Snatches
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