Warm-up
Grab a band
2 Rounds
10 Bandy Pull Aparts
10 Bandy Side Steps
10 Bandy Goodmornings
Strength*
Deadlift 3-3-3-3-3
Skill
Muscle-up
Handstand Push-up
WOD – complete with class
“Nate”
20 Minute AMRAP
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (2,1.5)
or
“Regional Nate”
10 Rounds or 20 Minutes
4 Strict Muscle Ups
7 Strict HSPUs
12 KB Snatches (70/53)
*Strength can be done before or after class or during the class and be ready to go for the WOD.