| Endurance | 8/10 | Ten rounds for time (20-min cap) of 4 strict muscle-ups, 7 strict handstand push-ups, and 12 heavy kettlebell snatches (70/53 lb). This is an extremely demanding test of high-level strict gymnastics strength and heavy kettlebell power endurance, creating significant metabolic stress over many rounds. (Same as previous 'Regional Nate' entry). |
| Stamina | 9/10 | Cycling 4 strict MUs, 7 strict HSPU, and 12 heavy KB snatches for 10 rounds will exhaust upper body strict pulling/pushing stamina, core stability, and unilateral strength-stamina for snatches (shoulder, back, grip, legs). |
| Strength | 9/10 | Strict muscle-ups and strict handstand push-ups require very high levels of relative upper body strength and control. Kettlebell snatches at 70/53 lbs are a very heavy load for 12 reps per round. This WOD is exceptionally strength-dominant. |
| Flexibility | 6/10 | Excellent shoulder/wrist mobility for strict MUs and strict HSPU. Good hip hinge and overhead mobility for heavy KB snatches. |
| Power | 7/10 | Kettlebell snatches are an explosive movement. While gymnastics are strict, maintaining control through reps requires sustained force application. The WOD tests the ability to generate power with heavy KBs repeatedly, even when fatigued from strict gymnastics. |
| Speed | 4/10 | Efficient and controlled execution of strict gymnastics is paramount to avoid failure. Cycling heavy KB snatches safely and effectively is key. This is not about raw speed per movement but consistent high-level execution over 10 rounds. |