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.

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