Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

25 jumping jacks

25 MTN climbers

20 push presses w/kb, 10 each arm

20 KB swings, heavy KB

10 push ups

Workout warmup:

10 min Alternating EMOM

Pull up warm up, RR-T2B-PU-C2B-MU

25 DU's

Workout:

Nate

20 min AMRAP

2 Muscle-Ups (do ring if you can, bar mu's ok for rx)(sub 6 pullups for MU's, not RX)

4 Handstand Push-Ups

8 Kettlebell Swings (32/24kg)

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

The "Nate" Hero WOD was first posted on crossfit.com as the workout of the day for Tuesday, February 12, 2008.

Endurance:

For time:
400 Meter Run
40 Box Jumps (24″/20″)
40 Toes to Bar
40 Push-ups
400 Meter Run
 

Lift:

10 rounds on the 90 seconds

1 power snatch+1 squat snatch+1 snatch balance. 

Start at 60% and work on tempo and technique. Add weight as you can. 

Skill:

5 rounds of

15 back extensions on GHD

5 T2B, work on form.