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.

At home WOD:
Run for 30 min

Post Run:
5 RFT
20 Hollow Rocks
20 sec Superman Hold

WOD:
For Time:
21-15-9
Hang Power Snatch (75/115)
OH Squat 75/115
T2B

WOD:
30 min AMRAP: Ascending ladder by 5’s
Box Jump (20/24)
Box Step Overs with 1 DB (35/50)
Single Arm Alt. DB Snatch (35/50)
Push Ups
Ab Mat Sit Ups

STRENGTH:
15 min to build to a heavy re-grip Clean & Jerk double

WOD:
12 min AMRAP:
8 HSPU
5 Clean (115/175)
2 Rope Climbs

WOD:
For Time:
100 Double DB Box Step Overs (35/50, 20/24)
50 Double DB Squats (35/50)
25 Double DB Snatch (35/50)

STRENGTH:
10 min to build to a Jerk

WOD:
10 RFT:
5 HSPU (Comp: Strict)
5 Strict Pull Ups

Partner WOD: You Go/I Go
3000m Row
300’ HSW
3000 Run

STRENGTH:
10 min EMOM complex:
2 Power Clean
2 Hang Power Clean

WOD:
5 min AMRAP:
10 T2B
5 Power Cleans (95/135)

STRENGTH:
Front Squat 10-8-6-6-6

WOD:
10 min AMRAP:
15 Lateral Bar Over Burpees
15 Thrusters (65/95)

WOD:
For Time:
100 Walking Lunge Steps
75 Ab Mat Sit Ups
50 T2B
25 Double DB Devils Press (35/50)

WOD:
DL: Work to a heavy set of 5
Back Squat: Work to a heavy set of 5
Strict Press: Work to a heavy set of 5

Score: Total weight of heaviest successful set of 5 for each movement - add together for one total load.

STRENGTH:
Alternating DB Bench R/L 5x12

WOD:
For Time:
21-15-9:
C2B
Box Jump Over (20/24)

STRENGTH:
15 min EMOM: 1 Snatch

WOD:
5 min AMRAP:
30 DU
1 Snatch at last EMOM load