Mondays workout is below. Here is a preview of the week
Strength & Weightlifting
Focus: Barbell Complexes and Strength Primers for 1RMs next week
Tuesday: Clean Complex (Power + Squat + Split Jerk)
Thursday: Snatch Complex (Power + Squat, wave loading)
Friday: Back Squat Doubles @ 80% (Front Squat Test Incoming)

Gymnastics
Focus: Muscle-Up Skill, and Toe to Bar Volume Pacing
Monday: Ring Muscle-Ups + HSPU in “Nate”
Wednesday: Wall Walk Volume Bookending the Chipper
Friday: Toes to Bar in a climbing ladder under fatigue

Conditioning
Focus: Mixed Modal Repeatability + Aerobic Threshold Work
Monday: “Nate” – Gymnastics triplet for repeatability (Classic CrossFit Hero WOD)
Tuesday: “The Derivative” – Rotation-style threshold work
Wednesday: “Inversely Correlated” – Mirrored chipper w/ wall walks and rowing
Thursday: “Open 14.1” – Classic light barbell + double-under benchmark
Friday: “Asymptote” – Thruster/TTB ladder with a sprint finish

Monday

1:30-2:00 Cardio Choice

2 Sets: For Quality
5/5 Kettlebell Windmill
10 Alternating Single Arm Kettlebell Swings
5/5 Single Arm Rotational Ring Row
:10 Ring Support Hold
10 Bar Kip Swings
Gymnastics Skill Work
Ring Muscle-Ups

Ring Muscle-Up Drill Prep:
3 False Grip Ring Rows
3 Transition Drills (low rings / box assisted / band assisted
2 Negative Ring Muscle-Ups , Toenail Spot Ring Muscle-Ups

“Nate”
20:00 AMRAP
2 Ring Muscle-Ups
4 Handstand Push-Ups
8 American Kettlebell Swings
Kettlebell: 70/53lb, 32/24kg

Level 2:
20:00 AMRAP
4 Strict Pull-Ups + 4 Strict Ring Dips
4 Box Piked Handstand Push-Ups
8 American Kettlebell Swings
Kettlebell: 53/35lb, 24/16kg

Level 1:
20:00 AMRAP
4 Ring Rows + 4 Push-Ups
8 Tall Kneeling Dumbbell Press
8 Russian Kettlebell Swings
Kettlebell: 35/18lb, 16/8kg

Masters 55+
20:00 AMRAP
4 Strict Pull-Ups + 4 Strict Ring Dips
4 Box Piked Handstand Push-Ups
8 Russian Kettlebell Swings
Kettlebell: 53/35lb, 24/16kg

Goals:
Advanced: 14+ Rounds
Intermediate: 10+ Rounds
Level 3-Athletes Developing Volume: 6–8 Rounds
Stimulus: High-Skill Gymnastics / Cyclical Shoulder Density
RPE: 8/10
Primary Objective: Maintain unbroken transitions across muscle-ups, HSPU, and KB swings
Secondary Objective: Build sustainable upper-body volume while staying aerobic
Workout Strategy:
“Nate” is a CrossFit benchmark that rewards smooth transitions and consistent unbroken effort. Athletes should aim to keep each movement tight and fluid, moving at a controlled but relentless pace.
The pairing of gymnastic pushing and pulling, combined with a heavier kettlebell swing, creates shoulder fatigue fast—so strategy matters. Advanced athletes should look to move every ~90 seconds per round, staying unbroken with minimal transition time. Intermediate athletes can aim for 2:00–2:15 per round, keeping a sustainable rhythm.
For newer Rx athletes or those still building volume in muscle-ups or HSPU, the goal is 6–8 rounds with clean reps and focus on movement quality. Cue deliberate rest between rounds if needed to stay consistent across the full 20:00.
Movement Modifications:

Kettlebell Swings: Reduce load first (53/35, 24/16kg), Modify to Russian Kettlebell Swings (eye-level), Substitute Dumbbell Swing if KB unavailable

Ring Muscle-Ups: Scale to 2 Low Ring Transitions + Dip, Strict Option: 2 Strict Pull-Ups + 2 Strict Dips
Beginner: 3-4 Burpee Pull-Ups

Handstand Push-Ups: Wall-Facing or Kipping HSPU, Pike Push-Ups on a Box, Strict Dumbbell Press (light weight)