Warm up

3 rounds:

5 yoga pushups

5 pronated snow angels

10 KBS

5 (ring) kipping swings

Benchmark Conditioning

Nate

20 min AMRAP

2 ring muscle ups

4 handstand pushups

8 American KBS 32/24 kg

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

Scaling:

4 chest to bar pullups, banded or not. Ring row are recommended over chin-over-bar pullups to get the full range of motion.

Pike pushups or handstand pushups with no more than 2 abmats.

KBS should be unbroken throughout, adjust the weight accordingly

Accessory strength

3 rounds for load and quality:

8-10 strict toes to bars

20 sec Copenhagen plank per side

5 Turkish situps per side

EVF360

Part A

Cindy

20 min AMRAP:

5 pullups

10 pushups

15 air squats

Part B

3 rounds for load and quality:

8-10 strict toes to bars

20 sec Copenhagen plank per side

5 Turkish situps per side