WARM UP – MOBILITY
Big dynamic warm-up, shoulder / midline / hamstring focused
Red band shoulder activation drills + Green band stretch: pec / lat / overhead / bully
—
8-10 min of gymnastics skill work: Alternate a few sets of each:
1) Low ring transitions, banded transitions, spotted strict + kipping ring muscle-ups
2) Static handstand hold practice, handstand walking practice
—
Review Rx’ed and scaling options for Nate
WOD A
NATE
AMRAP 20 minutes:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings (32/24kg)
— OR —
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)
ACCESSORY
3-4 sets: rest as needed
8-10/side half kneeling single arm KB or DB shoulder press
8-10/side single arm ring rows
15-20 GHD Sit-ups (V-ups or Tuck-ups)
