40 min “AMPAP”: With a Partner Complete the Following - You Go/I Go Style:

150 KBS (35/53)
150 KB Step Back Lunge (35/53)
150 WB (14/20, 9/10)
100 Push Ups
100 Box Jump Overs (20/24)

Find a 5K Turkey Trot to do, or do your own! Ruck or Run!

OR

Find a Track:
On a 30 min clock: Every 6 minutes (5x through):
Run 800m (Rest remaining amount of time)
Reduce distance so that you have at least 1:30 of rest.

OR

Take an extra day of rest! :)

15 min to build up to a heavy Power Clean & Jerk

On 14 min Clock:
Ascending Ladder by 3’s: : 3, 6, 9….
Clean & Jerk 75/115 (Comp: 105/155)
**3 C2B after each of C&J is complete (Comp: 3 RMU)

Front Squat 10-8-6-4-3-2-1

8 min AMRAP:
8 Double DB Hang Squat Cleans (35/50)
40 DU

5 RFT:
1 Rope Climb
10 T2B
1 RC
20 Alt.Single DB Snatch (35/50)

12 min EMOM: Power Snatch
0-4: Tng 5
4-8: Tng 3
8-12: Single

Repeat 16.3 Open WOD:
7 min AMRAP:
10 Power Snatches (55/75)
3 BMU

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.