Specific Warm-Up:
EMOM 5:
1-2 muscle-ups or low-ring transitions
WOD: NATE
AMRAP 20:
2 ring muscle-ups
4 handstand push-ups
8 KB swings (53/70 lb)
Intermediate:
AMRAP 20:
2 kipping pull-ups
2 ring dips
4 pike handstand push-ups from a box
8 KB swings (35/53 lb)
Beginner:
AMRAP 8:
150-m row
2 ring rows
4 hand-elevated push-ups
8 KB swings (18/26 lb)
Rest 4:00
AMRAP 8:
150-m row
2 ring rows
4 hand-elevated push-ups
8 KB swings (18/26 lb)
Home Workout:
AMRAP 20:
2 inverted burpees
4 pike push-ups
8 dumbbell swings (35/50 lb)
Masters 55+ option:
AMRAP 20:
2 chest-to-bar pull-ups
4 handstand push-ups to a 2-in riser
8 kettlebell swings (35/53 lb)
Movement scaling options:
Muscle up: Reps, pull-ups and dips, rowing and ring rows
HSPU: Reps, pike handstand push-ups on a box or the floor, hand-elevated push-ups, push-ups from the knees
KB swing: Load, range of motion
Cool down:
Accumulate:
1:00 banded shoulder stretch/arm