Pre Class:

1) 20 minute EMOTM:

Odd – 10-20 Calories Rowed

Even – 1 round of “Nate”

One round of Nate is 2 Muscle-ups, 4 Handstand Push-ups, 8 Kettlebell Swings 70/53. Pick a row output that you can maintain for all 10 rounds.

WOD:

2) Hang Snatch: 2 Reps Every 1:00 x 10 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps.

3) 3 Snatch Push Press + 3 Pause Overhead Squats: 4 sets

Warm-up as needed. Rest 2-3 minutes between sets. Pause in the bottom for 2 seconds of each Overhead Squat.

4) 3 rounds AQAP:

21 Pull-ups

15 Front Squat 135/95

9 Shoulder-to-Overhead 135/95

Extra Work:

5) 5 rounds AQAP:

10 Strict Toes-to-bar

50ft Handstand Walk

1 Legless Rope Climb

Goal on the Handstand Walk should be Unbroken.

6) Tempo Ring Dips: 7 sets of 3

Rest 90-120 seconds between sets. Add load if able. 2 second hold at top, 2 second descent, 2 second pause, 2 second ascent.

7) Tempo False Grip Ring Rows: 4 sets of 5

Rest 90-120 seconds between sets. Add load if able. Feet on 20″ box. 2 second hold at top, 2 second ascent, 2 second pause, 2 second descent

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE