Skill: RMU

Wod: “Nate” 20 min amrap
2 RMU
4 HSPU
8 AKBS@24/16

Wod: a good chance to test out some gymnastics!
Try to mai rain a steady pace looking about 80-85% of your max

1000 meter row (subbed 100 SDHP)
45 pound Thruster, 50 reps
30 pull-ups

Skill Work:
Air Squat

Conditioning WOD:
5 Rounds
Run 400 Meters
30 Box Jumps (24/20)
30 Wall Balls (20/16)

12 min AMRAP

7 cal row
9 box jump
12 burpee pull up

10 KB TGU Each Hand

For Time:
400m Walking Lunges
Every 2 min complete 20DU (2:1)
Unbroken gets 10 free steps

Mobility

Strength:
Thrusters 3x10 @115#

Met-Con:
10-9-8-7-6-5-4-3-2-1
KB Swings (70#)
Box Jumps (24")

20 Minute AMRAP

10 Thrusters #95

10 Pull ups

100M Run W/Sandbag #60

Over head squat 1-1-1-1-1
Front squats 1-1-1-1-1
Back squats 1-1-1-1-1

weight increases on every rep, try to find your 1RM, so basically you go for weight, not for time.

OHS - 125-135-155-165-175-185(failed, last rep no count)
FS - 135-165-195-205-215 (failed, las rep no count)
BS - 185-205-225-235 (failed 2 attempts, no count)

7 Minute AMRAP
-3 Thruster (100,65)
-3 CTB Pull Up
-6 Thruster
-6 CTB Pull Up
-9 Thruster
-9 Pull Up
-12 Thruster
-12 Pull Up
-15 Thruster
-15 Pull Up
ETC.......