For time

• 2 ring muscle-ups
• 4 handstand push-ups

• 8 kettlebell swings

• 2 ring muscle-ups

• 4 handstand push-ups

• 8 kettlebell swings

Compare to 221018 and similar 241015.

Chief Petty Officer Nate Hardy was killed Sunday Feb. 4, 2012, during combat operations in Iraq. Nate is survived by his wife, Mindi, and his son, Parker.

Stimulus and Strategy

• Today’s effort is the Hero workout Nate. If you have completed this workout in the past, look back to your score to help you navigate today’s effort. The kettlebell loading should be moderate and allow you to go unbroken through all rounds. Athletes completing this workout as prescribed should aim to complete a round in 2 minutes or less. Today is a great opportunity for intermediate athletes to practice muscle-ups and handstand push-ups, even if it means completing fewer rounds.

Intermediate option

• Complete as many rounds and reps as possible in 20 minutes of

  • 2 jumping ring muscle-ups
  • 4 pike push-ups
  • 8 kettlebell swings
  • 2 jumping ring muscle-ups
  • 4 pike push-ups
  • 8 kettlebell swings

• ♀ 35 lb

• ♂ 53 lb

Beginner option

• Complete as many rounds and reps as possible in 20 minutes of

  • 2 low-ring muscle-up transitions
  • 4 dumbbell shoulder presses
  • 8 kettlebell swings
  • 2 low-ring muscle-up transitions
  • 4 dumbbell shoulder presses
  • 8 kettlebell swings

• ♀ 18-lb kettlebell and 15-lb dumbbells

• ♂ 26-lb kettlebell and 20-lb dumbbells