Essentials:
A.
4 Sets
3 Behind the Neck Push Press + 3 Overhead Squat
On the 2:30min Mark
B.
Scaled #2
20 min AMRAP
Burpee Pull Up x 2 reps
Push Up x 4 reps
Kettlebell Swing x 8 reps 70/55
Scaled #3
20 min AMRAP
Burpee Jumping Pull Up x 2 reps
Incline Push Up x 4 reps #7
Kettlebell Swing x 8 reps 55/35
Fitness:
A.
4 Sets
1 Behind the Neck Push Press + 1 Snatch Balance + 2 Overhead Squat
55-65% of Overhead Squat
On the 2:30min Mark
B.
Yearly Benchmark
‘Nate’
20 min AMRAP
Muscle Up x 2 reps
Handstand Push Up x 4 reps
Kettlebell Swing x 8 reps 70/55
Scaled #1
20 min AMRAP
Bar Muscle Up x 2 reps
Handstand Push Up x 4 reps
Kettlebell Swing x 8 reps 70/55
Scaled #2
20 min AMRAP
Burpee Pull Up x 2 reps
Push Up x 4 reps
Kettlebell Swing x 8 reps 70/55
Scaled #3
20 min AMRAP
Burpee Jumping Pull Up x 2 reps
Incline Push Up x 4 reps #7
Kettlebell Swing x 8 reps 55/35
Performance:
A.
4 Sets
1 Behind the Neck Push Press + 1 Snatch Balance + 2 Overhead Squat
55-65% of Overhead Squat
On the 2:30min Mark
B.
Yearly Benchmark
‘Nate’
20 min AMRAP
Muscle Up x 2 reps
Handstand Push Up x 4 reps
Kettlebell Swing x 8 reps 70/55