WARM UP / MOBILITY

Dynamic hip and shoulder warm-up, include some jumping drills

Bench / Box shoulder stretch: 2rd x 30s overhead + 30s dip extension hold.

WOD A

Max Height Dowel Jump Over
– Run up allowed
– Two foot jump

10 Min to establish a max height jump over

WOD B

Choose one of the following “Nate” variations:

Double Nate
Complete AMRAP in 20 min:
4 Muscle-ups
8 Handstand push-ups
16 Kettlebell swings (32/24kg)

Nate
AMRAP 20 minutes:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings (32/24kg)

Nate – Scaled
Complete AMRAP in 20 min:
4 Burpee Pull-ups (Sub burpee + jumping pull-up)
4 Handstand push-ups (Pike or DB Press)
8 Kettlebell swings (24/16kg)