WARMUP
AMRAP x 10 min
10 Good Morning
10 Scap Pull-Ups
8 KB Deadlifts (2nd round Russian Swings)
8 Ring Rows
8 Kips Swings
8 Alt. Pike Shoulder Taps (2nd round :20 Handstand or Pike Hold)
WORKOUT
“NATE”
As many rounds as possible in 20 minutes:
•2 Muscle-ups
•4 Handstand Push-ups
•8 Kettlebell swings (70/53)
PARTNER OPTION
IN TEAMS OF TWO…
AMRAP x 20 MINUTES*
6 Muscle-Ups or Burpee Pull-Ups
12 Handstand or Hand Release Push-Ups
18 KB Swings (Athlete Choice)
*P1 works while P2 rests. Split work as needed.
**Based on yesterday’s Open workout, adjust today’s workout as needed.
(Score is Rounds + Reps)
OPTIONAL AFTER PARTY
1-2 SETS FOR QUALITY
200′ Cool Down Walk
10 Cat/Cows
:30/:30 Side Plank
-Rest as Needed b/t Sets-
(No Measure)
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