4 rounds each for time of:

500meter row

rest as needed between sets

*These are all out efforts*

More Fun than Tippin Cows

-Skill-

3 min Jumprope for reps

-WOD-

Option 1

"Nate"

AMRAP in 20 min of:

2 Muscle-ups

4 Handstand Push-ups

8 KB Swings (70)

Option 2

"Nate's Little Brother"
AMRAP in 20 min of:

4 Pull-ups

4 Ring Dips or Regular Dips

4 Handstand Push-ups

8 KB Swings (35/53)

30 back squats (95/135)
800 meter run
50 box jumps (21/24)
800 meter run
50 burpees

Focus

-Skill-

Back Squat 10-1-10

-WOD-

5 rounds for time:

5 Wall Climbs

10 Deadlifts (95/135/155)

20 Walking Lunges

Rings

:WOD:*compare to 7/21/11*

3 rounds for time

100 meter waiters walk rt hand(25/45)

40 sit ups

100 meter waiters walk lt hand(25/45)

40 good mornings (25/45)

:SKILL:

10 minutes to play on the rings:

support, tuck sits, l sits, inverted hangs, skin the cats, muscle up progressions

:WOD:

6 hang power cleans (75/115)

3 traveling box jumps (16/21)

-Skill-

Front Squat 3-3-3

-WOD-

Run 200m

40 Dips

Broad Jump 100m

40 Push-ups

Lunge 100m

40 Push Press (45/75/95)

Run 200m