Complete as many rounds as possible in 20 minutes of:
2 Muscle-ups
4 Handstand pushups
8 Kettlebell swings (M: 32 kgs, W: 24 kgs)

Chief Petty Officer Nate Hardy was
killed Sunday February 4th, 2008, during combat operations in Iraq. Nate
is survived by his wife, Mindi, and his infant son Parker.

Posted on CFNE on 11 August 2015

20 Rep back squat
add 10-20 lbs

3 Supersets of:
8 Single leg/stiff legged DL w/ KB
16 Front rack lunges

2-3 Supersets of:
15 GHD sit ups
15 Weighted ab mat sit ups
10 Toes to bar (strict)

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