NATE

– RX –
AMRAP 20:
2 Muscle-ups
4 Handstand Push-ups
8 KB Swings (70/50#)

– INTERMEDIATE –
AMRAP 20:
2 Strict Burpee Pull-ups
4 Handstand Push-ups
8 KB Swings (50/35#)

– BEGINNER –
AMRAP 20:
4 Ring Rows
4 Jumping Ring Dips
6 Push-ups
8 KB Swings (35/25#)

Clean EMOM

EMOM for 6:00:
1 Hang Squat Clean
1 Squat Clean
*Build throughout to a heavy single

Buy-In & Crank

– Rx –
2 Rounds, 8:00 Clock:
1k Row or 800 Meter Run Buy-in

AMRAP w/remainder of:
5 Burpee Box Jumps (24/20)
5 Power Cleans (185/105)
5 Floor Press
*Rest 3:00 between rounds
*Second round – switch run & row
*Score rounds separately, start at the top

– Level 2 –
2 Rounds, 8:00 Clock:
1k Row or 800 Meter Run Buy-in

AMRAP w/remainder of:
5 Burpee Box Jumps (24/20)
5 Power Cleans (135/85)
5 Floor Press
*Rest 3:00 between rounds
*Second round – switch run & row
*Score rounds separately, start at the top

– Level 1 –
2 Rounds, 8:00 Clock:
600 Meter Row or 400 Meter Run Buy-in

AMRAP w/remainder of:
5 Burpee Step-ups (20/16)
10 Kettlebell Swings
5 Knee/Box Push-ups
*Rest 3:00 between rounds
*Second round – switch run & row
*Score rounds separately, start at the top

Push, Snatch, Lunge For 6

– Rx –
6 Rounds
15 Push-ups
20 Alternating Dumbbell Snatch (50/35)
50′ Lunge

– Level 2 –
6 Rounds
15 Push-ups
20 Alternating Dumbbell Snatch (30/25)
50′ Lunge

– Level 1 –
6 Rounds
15 Push-ups (knee or box)
20 Kettlebell Swings (30/20)
10 Box Step-ups

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