Old Mate Nate

Competition Class

Strength

Skills & Drills

GYMNASTICS

A. 3 Rounds, for Quality
5 Scap Pulls
5 Beat Swings
5 Beat Swing Push Backs
5 Ring Rows w/ 2s pause

B. 100 C2B Pull-ups
5 reps at a time (no more, no less), 10min time cap
rest as needed between 5s
*if you miss a set of 5, you're done (note how far you got and how long it took)
*do not tear your hands

C. E3M15M
15 GHD Sit-ups
2 x 10m HS Walk
12 Pistols
2 x 10m HS Walk

CONDITIONING

D. E3M18M
30s ALL OUT Echo Bike Sprint (yes, again, faster)
2:30 easy recovery spin

 

MetCon

Class

E3M15M
8 KB Front Rack Step Ups L & R
20s HS Hold 

Nate

20min AMRAP
2 Ring Muscle Ups
4 HSPU
8 KBS 70/53