18 min to Build to load on complex:
1 DL
1 Power Clean
1 Hang Squat Clean
1 Jerk

For Quality: 12 min
7 DL (Start this at the heaviest successful complex load completed)
7 SPU

Front Squat Strength 10-8-6-4-4-4

For Time:
15 Wall Walks
40 T2B
70 Wall Balls (14/20, 9/10’)

For Time: Randy
75 Power Snatch (55/75)

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.

For Quality: HERO WOD JT
21-15-9:
HSPU
Ring Dips
Push-ups

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan last week.

"My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." Erin Taylor

Partner WOD: You Go/I Go Per Round!

For Time: 16 Rounds
14/18 Cal Row
8 Lateral Burpee Over Rower

25 min AMRAP
50 Thrusters (65/95)
50 DU
50 C2B
50 DU
50 Hang Power Cleans (65/95)
50 DU

10 RFT:
10 T2B
10 WB (14/20, 9/10’)
10 Burpee Box Jump Ups (20/24)

15 min Sets of 3 Regrip Clean Pulls

5 Rounds: Every 2 minutes:
Cal Row 16/20, Scale: 10/14 cals
IRT: Max Rep Hang Power Cleans (75/115)

Rest 2 minutes between rounds.

20 min Superset:
5 Back or Front Squat

Right into:
10 Squat Jumps
Right into:
:30 Wall Sit
1:30-2 min rest between sets

15 min For Quality:
30 Jump Rope: SU, DU, COSU, CODU, TU - athlete choice
10 Zercher Walking Lunge Steps with plate
5-10 Strict Pull Ups

20 min AMRAP:
20 Single DB Devils Press (5R/5L/5R/5L) (35/50)
20 T2B
20 Single DB Box Step Overs (35/50)
20 AMSU

Squat Clean & Jerk
15 min EMOM:
0-5 Triples
5-10 Doubles
10-15 Singles

7 min AMRAP:
5 Squat Clean & Jerk (Rx: 95/135)
5 C2B (Comp: 5 BMU)

20 min AMRAP:
10 Box Jump Ups (Rx: 20/24, Comp: 24/30) *must step down*
16 Single DB Squats in Front Rack (8R/8L) Rx: 35/50 (Comp: Single DB OHS 35/50 (8R/8L))
22 T2B

Post: 7 min for Quality:
:10 sec Hollow Hold
10 Hollow Rocks
:20 Superman Hold

11 min AMRAP: Ascending Ladders!
On DL 3, 6, 9…ascending ladder by 3’s DL (155/225)
On RMU 1, 2, 3 ascending ladder by 1’s

15 min:
Strict Press 10-8-6-4-2
*1 set of 12 Double DB alt leg SLDL after each set

On 33 min Clock:
0-18 min Front Squat 10-10-10 all at the same load
18-33: 15 min to work up to load on sets of 3 Hang Power Cleans

3 min AMRAP:
5 Hang Power Cleans (95/135)
5 Front Squats (95/135)

18 min AMRAP:
10 C2B
60 DU
30 Box Step Ups with 1 KB in Front Rack (35/53, 20/24)
200m Run
30 KBS (35/53)

2 Rounds: 3 min at each movement, 1 min rest between movements, 1 min rest between rounds.

Bench Press Rx: (75/115, Comp: 105/155)
Row Cals
Wall Balls (14/20, 9/10’)
HSW