(Mobility/Fun/Gymnastics Skill/Short Metcon)

Movement Prep: 5 Min
Wrist Series

Warm-up: 10 Min
Across gym and back...
Squat Jumps (fingertips touch ground)
Backwards Bear Crawl
Burpee Broad Jumps

Fun: 5 Min
3 Min Box Push Relay

Gymnastics Skill: 15 Min
6 Min E2MOTM
Banded HSPU Drill

Scale with Knees or Toes on a Box or Pike Push-up DB strict press for athletes who dont want to be upsidedown.
1. The purpose of the band is to force elbows back so you can create a tripod on the way down & make sure you stack at top of handstand (band allows you to get head back to stacked)
2. Make sure band is set up just below elbow crease
3. Do this STRICT!

Workout: 25 Min
20 Min AMRAP
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (32/24)

Note: Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

Scaling: Leg assisted Muscle ups, HSPU with knees or toes on box or strict DB Press, light swings