STRENGTH:
5-5-5-5 Tempo Back Squat

WOD:
12 min AMRAP:
75 DU
15 Hang Cleans (Rx: 75/115, Comp: 105/155)
1:00 Rest

STRENGTH:
10 min to work up to a Squat Snatch single

WOD:
14 min AMRAP:
6 Squat Snatch (105/155)
9 Bar Facing Over Burpees
12 T2B

STRENGTH:
Strict Pull Up: 4 x 6-9
Kipping Pull Up: 4 x 6-9
C2B Kipping Pull Up: 4 x 6-9

WOD:
For Time:
500m Row

STRENGTH:
3-3-3-3 Re-Grip Snatch Grip DL

WOD:
21-15-9
Dead Lift (155/225)
Double DB Box Step Overs (20/24, 35/50)

STRENGTH:
8 min EMOM Complex:
Power Snatch
Hang Power Snatch
Hang Squat Snatch
OHS

WOD:
For Time:
100’ SA DB OH Walking Lunges (35/50)
15 T2B
75’ SA DB OH Walking Lunge Steps (35/50)
15 T2B
50’ SA DB OH Walking Lunge Steps (35/50)
15 T2B
25’ SA DB OH Walking Lunge Steps (35/50)
15 T2B

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

WOD:
For Time:
21-15-9:
Double DB Thruster (35/50)
9-7-5:
Ring MU

STRENGTH:
4-4-4-4 Re-grip DL

WOD:
10 min AMRAP:
21 DL (95/135)
15 HSPU
9 Hang Cleans (95/135)

STRENGTH:
5-5-5-3-3 Bench Press

WOD:
15 min AMRAP:
200m Run
10 Burpee BJ Overs (20/24)

STRENGTH:
15 min to work up to a heavy Squat Clean

WOD:
8 min AMRAP:
4 BMU
3 Squat Cleans @ 75% of heaviest load completed during the 15 min strength.

STRENGTH:
‪8-8-8-8 No Noise DL‬

WOD:
‪5x:‬
‪:45 sec Max Cal on Assault Bike‬
‪50’ Double DB Front Rack Walking Lunges (unbroken)‬
‪Rest 2-3 min‬

STRENGTH:
6-6-6-6 Tng’ Power Clean & Jerk

WOD:
For Time:
30 Clean & Jerks 95/135 (Grace)
150’ Handstand Walk
70 KB Swings (35/53)

STRENGTH:
5-5-5-5 Tempo Front Squat

WOD:
11 min AMRAP:
25 Wall Ball (14/20, 9/10)
15 T2B

WOD:
2 Rounds of Max Reps: 2 min of work, 1 min transition

Ring Muscle Ups
Lateral Burpee Over DB
Cal Row
SA DB S2OH (35/50)

STRENGTH:
10 min EMOM: 2 Re-grip Squat Snatch

WOD:
3 RFT:
10 OHS (95/135)
50 DU

HERO WOD: Lori Piestewa

For Time:
21-15-9-3-3-9-15-21
DL (155/225)
Pull Ups
Burpees (Cal Row)

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Lori Ann Piestewa (December 14, 1979 – March 23, 2003) was a United States Army soldier killed during the Iraq War. A member of the Hopi tribe, Piestewa was the first Native American woman in history to die in combat while serving in the U.S. military and the first woman in the U.S. military killed in the Iraq War. Arizona's Piestewa Peak is named in her honor. She is the recipient of the Purple Heart & Prisoner of War medal.