Warm-up

2 Rounds

1:00 on, :30 off

1. Bike/Row
2. Step Ups
3. Heavy Russian Kettlebell Swings

 

Accessory

Single leg KB Deadlifts

3×10- 5 Each Side

Strength

EMOM 10

2 Deadlifts @ 85-90%

WOD

60 Kettlebell Swings (1.5,1)

50 Goblet Step ups (1.5,1)

40/30 Calorie Bike*

*Sub 400m run or 30 burpees, but consider switching order or stagger starting so you can get a session in on the bike

 

Level 2 – (1.5,1)

Level 1 – (1,0.75)

ADV – (2,1.5)

Extra work

1.Floor Seated DB Strict press with legs straight  6×5

2. 10 Minute Nate

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell swings (2,1.5)

If you are looking for a different challenge scale up by performing strict hspus and muscle-ups