7-7-7-7- DL
7-7-7-7 Bench Press

6 min Max Rep T2B

*Every time you break you have 6 Rig Touch Burpees

14 min to build up in load to 3 rep OHS - pulling from the floor.

HERO WOD JOSH:
For Time:
21 OHS (RX: 65/95, Comp: 95/135)
42 Pull Ups (Comp: C2B)
15 OHS (RX: 65/95, Comp: 95/135)
30 Pull Ups
9 OHS (RX: 65/95, Comp: 95/135)
18 Pull Ups

U.S. Army Staff Sgt. Joshua Hager, 29, of Broomfield, Colorado, was killed Thursday, Feb. 22, 2007, when an improvised explosive device detonated near his Humvee during combat operations in Ramadi, Iraq. Prior to his death, Hager was serving in the 1st Battalion, 9th Infantry Regiment, 2nd Brigade Combat Team, 2nd Infantry Division in Fort Carson, Colorado. He is survived by his wife, Heather; son, Bayley; mother, Lois Knight; father, Kris; and stepbrother, Ensign Aaron Jozsef.

14 min to build up in load to 3 rep OHS - pulling from the floor.

HERO WOD JOSH:
For Time:
21 OHS (RX: 65/95, Comp: 95/135)
42 Pull Ups (Comp: C2B)
15 OHS (RX: 65/95, Comp: 95/135)
30 Pull Ups
9 OHS (RX: 65/95, Comp: 95/135)
18 Pull Ups

U.S. Army Staff Sgt. Joshua Hager, 29, of Broomfield, Colorado, was killed Thursday, Feb. 22, 2007, when an improvised explosive device detonated near his Humvee during combat operations in Ramadi, Iraq. Prior to his death, Hager was serving in the 1st Battalion, 9th Infantry Regiment, 2nd Brigade Combat Team, 2nd Infantry Division in Fort Carson, Colorado. He is survived by his wife, Heather; son, Bayley; mother, Lois Knight; father, Kris; and stepbrother, Ensign Aaron Jozsef.

18 min AMRAP:
8 RMU
16 Single DB Thruster (8R/8L), (35/50)
200m Run

Post: 12-12-12-12 Double DB Front Squats AHAP

15 min to Build to a heavy on the Complex:
1 Power Clean
1 Hang Power Clean
1 Jerk

10 min AMRAP:
15 Power Cleans (75/115)
15 Box Jump (20/24)

12 min EMOM: 1 Squat Snatch

For Time:
21-15-9
Squat Snatch (*Rx: 65/95, Comp: 95/135)
T2B
*50 Crossovers after each set

For Quality: 20 min
12 SPU
12 SHSPU
12 Gorilla Rows
2 min Rest

6 min AMRAP:
8 C2B
8 Double DB S2OH (35/50)

On a 20 min Clock:
50 Burpee BJO (20/24)
50 WB (14/20, 9/10)
50 Burpee BJO (20/24)
50 MB Alt Leg Step back Lunges (14/20)
IRT: Max Rep Burpee BJO (20/24)

SUPERSERT:
20 min of Work:
8 Front Squat
Right into:
12 Double KB/DB DL
1:30 min Rest

7 min AMRAP:
25 MBSC (14/20)
5 WW

8-8-8-8-8 Double DB Strict Press

13 min AMRAP:
20 Box Step Ups (20/24)
10 Strict Pull Ups
20 DB Hang Snatch (10 R/10 L) (35/50)

8 min EMOM:
1x Complex:
2 Power Clean
2 Squat Clean

WOD:
10 min AMRAP:
10 Power Clean (65/95)
8 C2B (Comp: BMU)
10 Squat Clean (65/95)
8 HSPU (Comp: SHSPU)

Repeat from 10/17 - Pick a machine - can be the same or different from 10/17 if you did that WOD.

Lactate Threshold
3 Sets for Execution:
3 min at fast pace
1 min rest
2 min at fast pace
1 min rest
1:30 at fast pace
Rest: 3 min b/t sets

12 min E2MOM: 6x through
10 Double DB Deadlift
8 Double DB Squats
6 Double DB S2OH

12 min AMRAP:
10 Single DB Devils Press - Alt Arms (35/50, Comp: 50/70)
200m Run

7 min EMOM: 1x Complex:
2 Hang Power Clean
2 Front Squat
2 S2OH

7 RFT:
7 Hang Power Clean (75/115)
7 Front Squats (75/115)
7 S2OH (75/115)
7 Bar Facing Over Burpee

10 min to work up past WOD weight for DL in sets of 8.

22 min AMRAP:
In Teams of 2:
20 Cal Row
15 DL 155/225 (Comp: 185/275)
15 T2B

Partners MUST alternate per movement. Must tag hands between transitions of movements.