Warmup

25 -15 -10

Calorie Machine

Alternating Box Step-ups (Split Reps Between Legs)

Russian Kettlebell Swings

Air Squats

STRENGTH

Box Front Squats (On the 0:00…)

On the Minute x 7:

2 Box Front Squats

Sets 1-2: 50% 1RM Front Squat

Sets 3-4: 55% 1RM Front Squat

Sets 5-7: 60% 1RM Front Squat

Front Squat Complex (On the 9:00…)

On the 2:00 x 5 Sets:

1 “One and One Quarter” Front Squat

1 Front Squat

Set 1: 50% 1RM Front Squat

Set 2: 55% 1RM Front Squat

Sets 3-5: 60% 1RM Front Squat

WOD

“Man on Fire”

For Time:

5 Rounds of “Nate”

100 Double Unders

4 Rounds of “Nate”

100 Double Unders

3 Rounds of “Nate”

100 Double Unders

2 Rounds of “Nate”

100 Double Unders

1 Round of “Nate”

1 Round of “Nate”:

2 Ring Muscle-ups

4 Strict Handstand Push-ups

8 Kettlebell Swings (70/53)

Gym class

2 ring dips

4 hspu / hrpu

8 kB swings 53/35