Back Squat Strength 10-8-6-4-3-2-1

12 min AMRAP:
40 WB (14/20, 9/10)
100 DU
40 WB (14/20, 9/10)
100 Crossovers

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

On 20 min Clock:
For Time:
21 C2B
6 WW
18 C2B
5 WW
15 C2B
4 WW
12 C2B
3 WW
9 C2B
2 WW
6 C2B
1 WW
3 C2B
IRT: Work up to a heavy 5 rep FS from floor.

Partner WOD: You Go I Go per Round
5 Rounds Each:
Every 2 min Partner 1 completes the following and partner 2 rests.

10/12 Cal Row
10 Double DB Box Step Ups (20/24, 35/50)
Max Rep: SHSPU

Post WOD For Quality 12 min:
5-15 T2B
20 Push Up position DB Drag
20 Hip Halo Hip Bridge

12 min EMOM:
4 DL
3 Hang Power Clean
2 Jerks

12 min AMRAP:
100m Double DB Farmer Carry (35/50)
12 Burpee Pull Up
60 DU

15 min E3MOM:
500m Row

-5 min Rest between EMOMs-

15 min E3MOM:
15 Double DB Thrusters (35/50, Comp: 50/70)

18 min AMRAP:
20 Alt. Arm DB Snatch (Rx: 35/50, Comp: 50/70)
10 Shuttle Runs
8 WW

Post Core Work:
12 min for Quality:
10 Vups
10 Hollow Rocks
10 AMSU
10 Flutter Kicks
10 Sec Hollow Hold
1 min Rest

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)