Strength

1A) Push Jerk

  • 4 x 1

Pause 2 seconds in the receiving position.

1B) Ring Pull Ups

  • 4 x 4-6 @ 21X1

Performance: Strict Muscle Up

  • 4 x 1-3

Conditioning

“Nate”

Complete as many rounds as possible in 20:00:

  • 2 Muscle Ups
  • 4 Handstand Push Ups
  • 8 Kettlebell Swings (70/53)

Fitness:

Complete as many rounds as possible in 20:00:

  • 2 Strict Pull Ups
  • 4 Push Ups
  • 8 Kettlebell Swings