Warm up
3 rounds of:
5 cal ski/row
20 sec dead hang
10 KB goblet hold good mornings
5 empty barbell tempo front squats
Front Squat
Every 2 min on the minute:
5 front squats at 60%
Conditioning
20 min AMRAP:
2 muscle ups
4 shoulder to overheads 155/105 lbs
8 American KBS 32/24 kg
Note: the bar comes from the ground. Scale the muscle ups to 6 chest to bar pullups. KBS are intended to be challenging but unbroken. This a variant of the Hero WOD "Nate".
EVF360
Part A
15 min to perform 4 rounds of the following for load and speed:
12 double KB front rack squats
12 alternating double DB box steps up
20 alternating DB plank pull throughs
Part B
20 min AMRAP:
2 muscle ups
4 double DB shoulder to overheads 50/35 lbs
8 American KBS 32/24 kg
Note: Scale the muscle ups to 6 chest to bar pullups. KBS are intended to be challenging but unbroken. This a variant of the Hero WOD "Nate".