6x Through with Double KB or DB
5 DL —>30’ Farmer Carry—> 5 DL —> 30’ Farmer Carry —>5 DL

On a 10 min Clock:
3 Rounds:
10 Single DB Devils Press (35/50, Comp: 50/70)

60’ Single DB Walking Lunges (R1: Farmer Carry R/L, R2: Front Rack R/L, R3: OH Carry R/L) (Rx: 35/50, Comp: 50/70)

IRT: Max Rep KBS (35/53)

3-3-2-2-1-1-1 OHS

WOD:
For Time:
21-15-9:
OHS (65/95, Comp: 95/135)
T2B

On a running clock:
0-5 min Max Cal Row
5-10 min Max Burpee BJO (20/24)

For Quality:
15-12-9-6-3
Strict HSPU
Strict Pull Up
Strict Ring Dip

5x3 Re-grip Squat Clean & Jerk
5x5 Front Squat

6 min AMRAP:
30 DU
10 MBSC (14/20)

WOD:
For Time:
50 T2B
5 WW
60 Box Jump Over (20/24)
6 WW
70 KBS (35/53)
7 WW
80 Ab Mat Sit Ups
Comp: 8 WW

Front Squat 7-7-7-7

7 min AMRAP:
5 SPU
6 Double DB Burpee Box Step Overs (35/50, 20/24)
7 Double DB Squats (35/50)

TGU 5x2 R/L
5x16 Alt Single Arm Seated Double DB Zpress —-> 6 Strict T2B

10 min AMRAP:
20 Single Arm Alt Single DB Snatch (35/50)
10 Shuttle Runs

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