thursday

Metcon

"NATE"
20 min AMRAP
2 muscle-ups
4 HSPU's
8 KB Swings (32/24 kg)

Intermediate:
2 Strict Burpee Pull-ups
4 Handstand Push-ups
8 KB Swings (24/16 kg)

Beginner:
4 Ring Rows
4 Jumping Ring Dips
6 Push-ups
8 KB Swings (16/12 kg)

Intended Stimulus:

• 10+ Rounds
• If you are proficient with high-skill gymnastics, push for 15+ rounds.
• Perform as many unbroken movement sets as possible.
• Prioritize using a heavier KB even if that means reducing the range of motion to a Russian swing.