Warm-up
2 Rounds
1:00 on, :30 off
- Bike/Row
- Step Ups
- 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
- 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
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