11 May 18

Fitness
Performance
Back Squat (BS 6@65% 6@75% 6@80% 6@80%)
Metcon (AMRAP – Reps)
Review MUs and HSPUs
Nate (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
2 Muscle-ups
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
MU Subs for today, 1 MU =
Bar MU or
2 Pull Ups + 2  Ring Dips or
2 Ring Rows + 2 Box Dips

HSPUs can be
Kipping Rx or
Strict to mat (less than Rx) or
Full ROM on a box or
Your hardest Push Up

Extra Credit
Metcon (Time)
3 min Glute roll on lacrosse ball, E.S.
Competitors
Shoulder Press (SP 6@65% 6@75% 6@80% 6@80%)

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