WARM UP – MOBILITY

Big full body dynamic

2 sets, 6-8 reps of each:

Hollow rocks

Ring rows or ring transitions

Push-ups or dips

Light KB swings

WOD A

Choose one of the following…

NATE

20 min AMRAP:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell swings (32/24kg)

NATE – SCALED

20 min AMRAP:

4 Burpee Pull-ups (Sub burpee + jumping pull-up)

4 Handstand push-ups (Pike or DB Press)

8 Kettlebell swings (24/16kg)

REGIONALS NATE

10 rounds for time (20 min cap)

4 Strict muscle-ups

7 Strict handstand push-ups

12 Kettlebell snatches 32/24kg

– Add uncompleted reps as seconds

WOD B

1) 3 Sets:

10-10-10 BB bicep curl drop sets

– rest 60 secs –

20-30 Banded tricep press-downs

– rest 2 mins –

2) Crossover Plyo

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