Warmup: 400m, then 3x
– 25 Jumping Jacks
– 15 Dislocates
– 5 Burpees
Strength: 5 mins to warm up, then every 3´
– Back squats:
*Set 1: 6 @ 75%
*Set 2: 5 @ 80%
*Set 3: 4 @ 85%
*Set 4: 3 @ 85-90%
*Set 5: 3 @ 85-90%
Strength: 8´Amrap
– Turkish Getups
*Choose a light-moderate weight, where you can keep moving and maintain perfect reps throughout.
WOD: [HERO] Nate. Amrap 20 min:
– 2x Muscleups
– 4x Handstand Pushups
– 8x Kettlebell Swings with 32.00kg / 20.00kg