Strength/Skill


10:00 Muscle-Up Skill Development


Workout

4 SETS

3 Rounds of "NATE"*

400m Run


-Rest 1:00 b/t Sets-


30 Min Cap


*1 Round of Nate is...

2 Muscle Ups

4 HSPU

8 Kettlebell Swing (70/53)|(53/35)

Capacity Work 

4 sets

3 rounds  

2 ring rows, tough

4 push ups

8 Russian KB swings  

then

200m run

Rest 1 minute between sets 


*Athlete completes three rounds of Nate then runs 400m. Rest a full minute before starting the next set.

 

Homework

 Conditioning

EMOM  x 40 MINUTES

Min 1 - :50 OPEN Movement*

Min 2 - Row

Min 3 - :50 OPEN Movement*

Min 4 - Bike


*For these pick open movements that

were the most challenging for you and perform them at a

70% effort.

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