STRENGTH:
Back Squat 5-4-3-3

WOD:
For Time:
- 1,000m Row
- 75 Wall Ball 14/20 (comp ladies to 10' line)
- 50 C2B

*15 min TC

Hang Power Clean 5-4-3-2-1

WOD:
16 min AMRAP:
- 15 Dead Lift 125/185
- 15 T2B
- 10 Hang Power Clean 125/185
- 10 T2B
- 5 S2OH 125/185
- 5 T2B
Rest 2 Min

STRENGTH:
Overhead Squat 5-4-3-2-2-2

WOD:
For Time:
21-15-9-15-21
- WB 14/20 (comp ladies to the 10' line)
- T2B

After each round you have 10 Plate Push Ups on 45# black bumper plates.

WOD:
5 RFT:
- 6 MU (Comp: Strict)
- 12 HSPU (Comp: Strict)
- 24 KB Swings (Rx: 35/53, Comp: 53/70)

STRENGTH:
12 min E2MOM: 3 Squat Clean & Jerk (must be touch n go)

WOD:
6 min AMRAP:
- 50 DU
- 5 Clusters (115/165)

6 min AMRAP:
- 10 Bar over facing burpees
- 5 Clusters (115/165)

WOD:
3 Rounds Max Reps on a running clock:

R1: 3:00 min intervals
R2: 2:00 min intervals
R3: 1:00 min intervals

Rest 2 minutes between each round

- Cal Row
- Rope Climbs
- Ring Dips

STRENGTH:
Squat Snatch 2-2-2-2-2 re-grip

WOD:
4 RFT:
- 5 Squat Snatch (95/135)
- 10 C2B
- 15 Box Jump Overs (20/24)

WOD:
12 Min AMRAP:
- 200m Run
- 4 DL (Rx: 105/155, Comp: 145/205)
- 3 Hang Clean (Rx: 105/155, Comp: 145/205)
- 2 Push Jerk (Rx: 105/155, Comp: 145/205)

Post WOD DL: 5-5-5

WOD:
20 min AMRAP:
- 5 Pull ups
- 10 push-ups
- 15 air squats
- 20 pulls on the rower

*Score is total calories rowed.

STRENGTH:
Front Squat 3-3-3-3-3

WOD:
9 Min AMRAP Ladder: 2/2/2, 4/4/4, 6/6/6…
- Squat Cleans (95/135)
- T2B
- HSPU

Power Snatch 5-4-3-2-2-2-2 (touch n’ go)

HERO WOD: Randy

For Time: "Randy"

- 75 Power Snatch 55/75

Rest 1 Min

- 100 DU (scale: 200 singles)

---

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7, 2008, in the line of duty.

STRENGTH:
16 min EMOM: :20 seconds on/:40 seconds off
- Ring MU
- Thrusters (65/95)

WOD:
For Time:
If you did MU (Ring or Bar) then you do 50 Pull Ups
If you did pull ups then you do 50 Toes to Rings (or hanging knee raise)

*TC: 6 min

WOD:
17 min AMRAP:
- 5 RMU (Scale 1: BMU, Scale 2: Big Kipping C2B)
- 10 HSPU
- 15 Overhead Squats (65/95)
1 min Rest

Post WOD: 5-5-5-5-5 Strict Ring Dips (Add weight and bands as needed)

8 min EMOM: 3 touch n’ go Power Clean & Jerks

WOD:
3 RFT: “Running Grace”
- 10 C & J (95/135)
- 400m Run

*12 min TC

STRENGTH:
Back Squat 10-8-6-4-4-4

WOD:
4 RFT:
- 3 strict pull ups
- 7 pull ups
- 25 wall balls (14/20)