Durability
Thoracic Spine Mobility
Roller + Plate on Chest – 1 Min
Skill/Strength
Handstand Pushup Practice
-Drilling Scales and the Full Movement with a Kip
WOD
“Nate”
20 Min AMRAP
2 Muscle Ups
4 Handstand Push-Ups
8 KB Swings (70/53)
Notes – If an athlete cannot yet do a muscle up, then complete 4 of the most challenging pull-up variations that you can, including strict pull-up variations. Handstand push-ups can be scaled to 8 strict overhead press reps. For the KB swings, there is a limited number of 70s so please share.