Warm Up
3 Min AMRAP
5x Ring Row
5x D.Dog Cobra
10x Hollow Rock
10x KB Swing
Movement prep.
20/10 x 3
– Muscle Up Transition / Ring Row
– HSPU Descent / Scapula Pushup
– KB Swing
WOD
„Nate“
20 Min AMRAP
2x Ring Muscle Up / 10x Ring Row
4x Handstandpushup / 10x Pushup
8x KB Swing (32/24kg) / 10x KB Swing
Cool down
1 Min
– Neck Strech
– “
– Jefferson Curl