Thursday November 4th

21.11.04

INTENDED STIMULUS

1.) 10+ Rounds
2.) If you are proficient with high-skill gymnastics, push for 15+rounds.
3.) Perform as many unbroken movement sets as possible.
4.) Prioritize using a heavier KB even if that means reducing the range of motion to a Russian swing

RX

AMRAP 20:
2 Ring MU or Bar MU
4 Handstand Push-ups
8 KB Swings (70/53#)

LEVEL 2

AMRAP 20:
2 Strict Burpee Pull-ups
4 Handstand Push-ups / Box HSPU
8 KB Swings (53/35#)

LEVEL 1

AMRAP 20:
4 Ring Rows
4 Jumping Ring Dips / Box Dips
6 Push-ups
8 KB Swings (35/26#)

SKILL WORK

Rest, stretch, and recover

STRETCHING

3 Sets:
:30 Couch Stretch / Side
:30 Foam Roll Lower Back
:30 Foam Roll Lats / Side

WHITE BOARD BRIEF

Target Rounds | 10+ Rounds
• If you are proficient with the gymnastics skills, you can likely push to the 15+ round range. The overall
goal is to set yourself up to complete a round every 2:00 or so.
• If you are performing Nate for the first time, consider prioritizing using a slightly heavier KB than you
normally would. We want to get you used to using heavier loadings in longer met-cons.
• With the higher skill gymnastics movements you want to complete them in 2 sets or less every round
or scale to ~:30 of attempts, respectively. We will limit the scaling option choices today to help keep you
focused, challenged, and moving through this workout.