7 Sets of Superset:
5-10 SHSPU
5-10 Strict Pull Up
2:00 Rest

Max Effort:
500m Row
3 min Rest
500m Row

12 min EMOM: 1 Squat Snatch

Open WOD Repeat - 22.1:
15 min AMRAP:
3 WW
12 Single Alt. DB Snatch (35/50)
15 Box Jump Over (20/24)

3-3-3-3-3 Snatch Pull

12 min AMRAP:
15 Power Snatch (65/95)
200m Run

Hero WOD NATE:
20 min AMRAP:
2 RMU
4 HSPU
8 KBS (Rx: 35/53, Comp: 53/70)

Remembering Chief Petty Officer Nate Hardy:
Navy Chief Special Warfare Operator (SEAL) Officer Nate H. Hardy died on February 4, 2008, while serving his country during Operation Iraqi Freedom. He was wounded by small-arms fire on his fourth deployment in Iraq. He is survived by his wife Mindy and their son, Parker. He received the Bronze Star, Joint Service Commendation Medal, and three Navy and Marine Corps Achievement Medals.

8x2 OHS

For Time:
20 Hang Squat Snatch (Rx: 65/95, Comp: 105/155)
30 BFOB
40 T2B

8x2 Jerk

7 min AMRAP:
6 Double DB Alt Leg Step Back Lunge (35/50)
8 Double DB S2OH (35/50)
40 DU

8x2 Squat Clean - regrip

9 min AMRAP: Ascending Ladder 3/3/3, 6/6/6, 9/9/9…
Power Clean (95/135)
C2B
Box Jump (20/24)

15 min build up in complex:
3 DL
2 Hang Power Cleans
1 Jerk

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

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 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.

8x2: BS

7 min Max Rep Wall Balls (14/20, 9/10)
*Every time you break you have 75 DU

8x2: SP

For Time:
1-8:
T2B
C2B

1 min Rest

8-1:
Strict Press (75/115)
Push Ups

8x2: DL

4 min AMRAP:
4 Double DB snatch (35/50)
8 Double DB Box Step Overs (35/50, 20/24)

2 min Rest

4 min AMRAP:
12 Single DB snatch (35/50)
12 Single DB Box Step Ups (35/50, 20/24)

4 RFT:
15 Thrusters (65/95)
15 BFOB

Post WOD:
8 min EMOM:
WW with 1-5 Wall Facing SHSPU

8x3 Power Snatch

11 min AMRAP:
8 Power Snatch (75/115)
8 Strict Pull Up
50 DU

8x3 Hang Squat Cleann

For Time:
21-15-9:
Hang Squat Clean (65/95)
HSPU (Comp: SHSPU)

20 min EMOM:
1: 10 Double KB DL
2: RMU
3: Assault Bike Cals
4: BBJO (20/24)