Warmup:

200M jog

10 KB deadlifts

10 Iron Cross

5 Back Roll 2 V-Sit

200M jog

10 Russian Swings

10 Thread the Needles

10 Scorpions

2 Wall Walks

On Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups or ring rows, Kipping pull ups or ring rows

WOD:

4 Sets:

3 Rounds of “Nate” *

400M Run

-Rest 1:00 between Sets-

*1 Round of Nate is…

2 Muscle Ups (Bar or Ring)

4 Handstand Push Ups

8 Am. Kettlebell Swing (70/55)

-Athlete completes three rounds of Nate then runs 400M.

Rest a full minute before starting the next set.-

Video courtesy of CrossFit HQ.

Today will get a little spicy with 3 rounds of a Hero WOD in each set.  But, unlike the full “NATE” WOD, which is a 20-Min AMRAP, you can push your pace per set a little harder.

Scaling Options:

Muscle Ups -> Jumping Muscle Ups -> Burpee to Kipping Pull Up -> Burpee to Jumping Pull Up

HSPUs -> Pike Push up off box -> pike push up off floor -> dual DB seated press

KB weight -> 55/35 -> as needed

Run -> 500M row

Cool Down:

Banded Bully Stretch – 1 Min per side

Wall Figure-4 Stretch – 1 Min per side