28 min Max Cals on Machine: Ski, Row, Assault Bike or C2 Bike.

Every 4 min Perform 1 Round of Mary:
5 HSPU
10 Pistols
15 Pulls Ups

*Start WOD with 1 Round of Mary

15 min build up in complex:
4 DL
3 Hang Power Cleans
2 Jerks

HERO WOD DT:
5 RFT:
12 Deadlifts (105/155)
9 Hang Power Cleans (105/155)
6 Push Jerks (105/155)

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In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

5-4-3-2-1 Hang Squat Clean - Leave 15 min

WOD:
5 RFT:
15 Double DB Thrusters (35/50)
16 Single DB Box Step Ups (35/50, 20/24)
17 Box Jump Over (20/24)

WOD:
22 min AMRAP:
5 RMU (Comp: 7 RMU)
12 Snatch (55/75)
12 Front Rack Step Back Lunge (55/75)
1 min Rest

10-8-6-4-4-4 DL

In 12 min Clock:
18 DL (155/225)
1 30’ HSW
18 DL (155/225)
2 30’ HSW
18 DL (155/225)
3 30’ HSW

15 min AMRAP:
5/5/5, 10/10/10, 15/15/15…
C2B
BFOB
T2B

WOD:
4 RFT:
20 Squat Cleans (75/115)
800m Run

12 min EMOM:
1 Squat Snatch
Right into:
6x3 Re-grip Snatch Grip DL 110+% 1 RM Snatch

WOD:
For Time:
21-15-9
T2B
Air Squat

Partner Run: You Go/I Go
For Time:
400/400
300/300
200/200
300/300
400/400

-3 min Rest-
For Time:
Repeat

Five 2-minute Rounds:
20 Double DB Box Step Ups (35/50, 20/24)
Max Rep Double DB Push Press
*Rest 2 minutes between rounds

Score is total number of Push Press completed each round.

6-6-6-6 Back Squat

WOD:
For Time:
10-20-30-40-50 WB (14/20, 9/10)
1-2-3-4-5 RC

1-1-1-1-1-1-1 Complex:
1 Thruster
1 Push Press
1 Push Jerk
1 Split Jerk

7 min AMRAP:
50 DU
10 HSPU

8 min for Quality:
2-4-6…RMU
*30 DU + 15 Air Squats after each set.

WOD:
Partner WOD:
14 min AMRAP:
Alt Partners every round:
8 Dips
10/12 Cal Row

Snatch Complex:
1 Snatch Grip DL
1 Power Snatch
-regrip-
1 Squat Snatch
1 OHS

WOD:
For Time:
15-12-9-6-3
Snatch (95/135)
BFOB

WOD:
10 RFT:
200m Run
8 Pull Ups
8 Double DB Box Step Overs (35/50, 20/24)