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Metcon

“Nate”

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

2 Ring Muscle-Ups (or Bar Muscle Ups)

4 Strict Handstand Push-Ups

8 Kettlebell Swings (32/24 kg)

Weightlifting

Three sets of:

Single-Leg Hip Bridge x 10-12 reps each leg @ 2012

Rest 30 seconds

Frog Pumps x 20 reps @ 1112

(focus on maximal contraction of your glutes during each 2-second hold at the top)

Rest 30 seconds

Hollow Hold x 60 seconds

Rest as needed