STRENGTH:
Squat Snatch 2-2-2-2-2 re-grip

WOD:
4 RFT:
- 5 Squat Snatch (95/135)
- 10 C2B
- 15 Box Jump Overs (20/24)

WOD:
12 Min AMRAP:
- 200m Run
- 4 DL (Rx: 105/155, Comp: 145/205)
- 3 Hang Clean (Rx: 105/155, Comp: 145/205)
- 2 Push Jerk (Rx: 105/155, Comp: 145/205)

Post WOD DL: 5-5-5

WOD:
20 min AMRAP:
- 5 Pull ups
- 10 push-ups
- 15 air squats
- 20 pulls on the rower

*Score is total calories rowed.

STRENGTH:
Front Squat 3-3-3-3-3

WOD:
9 Min AMRAP Ladder: 2/2/2, 4/4/4, 6/6/6…
- Squat Cleans (95/135)
- T2B
- HSPU

Power Snatch 5-4-3-2-2-2-2 (touch n’ go)

HERO WOD: Randy

For Time: "Randy"

- 75 Power Snatch 55/75

Rest 1 Min

- 100 DU (scale: 200 singles)

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Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7, 2008, in the line of duty.

STRENGTH:
16 min EMOM: :20 seconds on/:40 seconds off
- Ring MU
- Thrusters (65/95)

WOD:
For Time:
If you did MU (Ring or Bar) then you do 50 Pull Ups
If you did pull ups then you do 50 Toes to Rings (or hanging knee raise)

*TC: 6 min

WOD:
17 min AMRAP:
- 5 RMU (Scale 1: BMU, Scale 2: Big Kipping C2B)
- 10 HSPU
- 15 Overhead Squats (65/95)
1 min Rest

Post WOD: 5-5-5-5-5 Strict Ring Dips (Add weight and bands as needed)

8 min EMOM: 3 touch n’ go Power Clean & Jerks

WOD:
3 RFT: “Running Grace”
- 10 C & J (95/135)
- 400m Run

*12 min TC

STRENGTH:
Back Squat 10-8-6-4-4-4

WOD:
4 RFT:
- 3 strict pull ups
- 7 pull ups
- 25 wall balls (14/20)

STRENGTH:
15 min to build to a heavy deadlift

HERO WOD: Marston

20 min AMRAP:
- 1 DL (275/405)
- 10 T2B
- 15 bar facing over burpees

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Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years.

Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris, Jeffrey and Emily; and many other friends and family.

STRENGTH:
Push Press 5 x 3-5 reps

WOD:
5 min AMRAP:
- 5 strict press (65/95)
- 10 BJ (20/24)

2 min rest

5 min AMRAP:
- 5 push press (85/125)
- 10 BJ Overs (20/24)

2 min rest

5 min AMRAP:
- 5 push jerk (105/155)
- 10 BJ (20/24)

WOD:
16 min AMRAP:
- 600m run
- 8 HSPU (Comp: 6 strict HSPU women/8 strict HSPU for men)
- 1 Rope Climb

WOD:
12 min EMOM 3 Front Squat (125/185), 3 Bar Over Burpees

6 min Rest

12 min EMOM 5 Front Squat (95/135), 5 Bar Over Burpees

WOD:
4 Rounds: 1 min on/1 min off:
- Ring Push Ups
- Power Clean & Jerk Rx: 105/155, Comp: 135/205
- Strict Pull Ups
- Plank Hold

WOD:
60 Single Arm KB Snatches - alternating Right & Left 35/53
60 KB Swings 35/53
300 DU