Warm Up:
12 Min EMOM
-8 Bent Over Rows
-10/7 Cal Bike
-9 Barbell Shrugs
-30 Double Unders

Strength
Back squat.
5 sets of heavy 3s
Build up to a heavy 3 then perform all 5 working sets at that number.

For time RX
Run 400 m
21 Bar Facing Burpees
Run, 400 m
15 Bar Facing Burpees
Run, 400 m
9 Bar Facing Burpees

For time: Scaled
Run 200m
12 Burpees
Run, 200m
9 Burpees
Run, 200m
6 Burpees

The video below gives some helpful hints on how to make your burpees easier and more efficient. Check it out!!

Warm Up:
2 Rounds
200m Run
6 Broad Jumps
7 Burpees
8 Air Squats

Strength:
Deadlift
3×5 60%
3×3 65%
3×2 70%

Workout:
12 Rounds For Time
9 Wall Balls 20/14
1 Clean & Jerk 85% of 1RM INT-75%

Scaling options:
10 rounds For Time
9 Wall Balls 14/10
2 Clean & Jerk 65% of 1RM
***The Clean and Jerk is ONLY 1 REP at time, this is a time to go a little heavier than you usually would in a workout***

Scaling if you are not comfortable working close to your 1 rep max in a wod
10-12 rounds
9 Wall Balls
4-5 Clean and Jerks at 50 percent of 1 rep max.

Warm Up:
3 Rounds
7 Empty Bar Strict Press
6 Empty Bar Bent Over Rows
5 Burpess

Strength:
Strict Press OR BENCH PRESS
3×3 65%
3×3 70%
3×2 75%
2×2 80%

Workout:
4 Rounds
400m Run
15 Sit ups
12 Strict Pull Ups INT-Kipping Pull Ups BEG-Banded/Jumping/Ring Rows
9 Strict Knees to Elbows INT-Kipping K2E BEG-Knee Raises
The time to aim for is about 15-25 Minutes. Scale accordingly, try to pick a movement progression you can stay with the whole time for this workout.

Warm Up:
3 Rounds
10 squat therapy squats with a 2 second hold at the the bottom.
2 Wall Walks
20 Double Unders or Singles
10 Double KB push press
25 foot walk with kb overhead.

Workout:
Death By Dumbbell Thruster
1st Minute-1 DB Thrusters
2nd Minute-2 DB Thrusters
3rd Minute- 3 DB Thrusters
4-5-6-7-Etc….Until failure
RX-50/35 INT-35/25 BEG-25/20

Think of this like an EMOM you get ONE MINUTE to complete the reps. You go until you NO LONGER can complete the reps within that minute. Example: if you get to the 15th Minute set and only get 14 reps before the minute is up you stop the workout.

When you miss hop on a bike or rower and wait for the Thunder Bros Finisher!

Plate Curls and Gun Walk!

• Stand tall with feet hip-width apart.
  • Grip the plate like a steering wheel with the hands at opposite sides.

EXECUTION

• Curl the plate towards the face and then lower back to straight arms. Complete 20 reps holding the plate at 90 degrees (“half” curl) on the last rep.
• Walk 25 ft forward with the plate in an isometric hold.
• Continue to cycle through 20 curls and 25 ft walk for 2 minutes.
• Rest 1 minute and repeat for a total of 3 rounds.

Warm Up:
3 Rounds 200m Row
5 KB Thrusters
6 KB RDL
7 Ring Rows-Everyone

Workout:
“Nate”
20 Min AMRAP
2 Muscle Ups
4 HSPU
8 KB Swings 53/35
*Aiming for about 10+ Rounds in this workout

Scaling for this workout should be judged by how many overall rounds you are going for. That should be 10+ plus rounds for everyone
Here are two examples.
20 Min Amrap
6 jumping Pull or banded pull ups + 6 bench dips
8 DB Presses
8 Kb swings
Or
20 Minute Amrap
6 Chest to bar pull ups AND 6 Ring or bench dips
8 Db presses OR 6 Inverted Handstand pushups with knees on a box
8 Kb Swings

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

Thunderbros finisher!