Warmup:

500 m row or 400 m run

Mobility:

Dynamic stretch

B warmup:

Workout warmup:

10 min alternating EMOM

Pull up warmup, Ring rows, TTB, Pull UP, CTB, MU

10 KB swings working up to workout weight

Workout:

"Nate"

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

20 min AMRAP

2 Muscle-ups (mod 6 chin over PU or 4 CTB)
4 Handstand Push-ups
8 KB Swings 32/24 KG

5:30 am Endurance

20 min AMRAP
150 m Sandbag run
40 Russian twists 25/15
120 m (6 lengths of turf) Sled drag 90/45lb or sled push
10 pull-ups
*2 burpees EMOM. Start with burpees.
O lift:

Snatch
10 rounds, on the 2:00 interval of:

1 power snatch + 1 hang squat snatch + 1 snatch grip push press + 1 snatch balance

Start at 60% of your power snatch and go up as you can.

Skill:

3 rounds of

20 KB snatch (10 each arm)

20 GHD Situps