12 x 20s on/10s off:
1) hanging L-sit hold
2) plate tuck-up
3) plate twist

tuck-up:

AMRAP 7 mins
1 Wall Walk
2 Bar Muscle-ups/ strict pull up / burpee pull up
10 Double Unders / 2x single under
2 Wall Walks
4 Bar Muscle-ups
20 Double Unders
3 Wall Walks
6 Bar Muscle-ups
30 Double Unders
...

Continue adding 1 Wall Walks, 2 Bar Muscle-ups, and 10 Double Unders until time expires.

1x [ 1 Power Clean + 1 Hang Squat Clean ]

Build to heaviest complex of the day!
--then--

5 x 1+1 @ 80-90% of the heavy set
Go every 90" !

3 sets, 10 reps per set.
As heavy as form allows, for quality.

Penkki max1

16x 2min ON/1min OFF (2 Rounds)

A) Calories @Bike

B) AMRAP of
7 Toes-to-bar
7 Pushups

C) Calories @Row

D) AMRAP of
7 Double DB Thrusters
7/7 Double DB Hammer Curls

E) Calories @Echo

F) AMRAP of
7 Ring Rows
7 Situps

G) Calories @Ski

H) AMRAP of
7 Wall Balls
7 KB Swings

Back squat

10-8-6-4

E3MOM / 2-3REP IN TANK

Max reps of unbroken butterfly pull-ups.

Level 1.
AMRAP20
2 ring mu
4 hspu
8 kb swing @32/24kg

Level 2.
AMRAP20
2 bmu
4 hspu
8 kb swing @32/24kg

Level 3.
2 jumping bar mu
4 hspu with abmat
8 kb swing @24/16kg

Rpe 4

Hero wod Nate on taitopainotteinen treeni, joka yhdistää voiman, taidon sekä kestävyyden. Jokainen valitsee sellaiset skaalaukset, että pystyy "liikumaan" ja säilyttämään hyvän intensiteetin koko treenin ajan. Skaalaukset: rmu - bmu - jumping bmu hspu - with abmat - pike hspu - ddb push press kb swing - paino

Rest day - what did you do?