5 Strict pull-ups or ring rows
10m Bear crawl with straight limbs
Muscle-up progressions, or for those who can unassisted:
5 Muscle-up transitions
10s Handstand hold against wall
20-Minute AMRAP of:
4 Handstand Push-ups
8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
Build to a 5RM paused back squat, with a 3s hold in the bottom of the squat.
Row 10x 300m
Rest 60s between efforts