1. Back Squat to 20RM

If you have never done 20 reps squats, obviously be smart about this. Keep the reps low as you work up, pick a weight and get after it.

2. Back Squat (2 every 60sec for 10 rounds @ 70% 1RM)

These squats are dynamic effort and refers to a speed squat. Keep the weight light and the power high. If you are familiar with box squats, sub those for the back squats.

3. "Nate" 

20-Minute AMRAP of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 32/24kg

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.

To learn more about Nate click here

Optional

3 Rounds
12 Reverse Hypers
rest as needed