Strength/Skill:

• 5 x 1 Clean + 1 Jerk (technique work up to 75%)

Metcon: 10/20/30/40/50

• Ski Cals
• Wallballs
• GHD
• Handstand wall between east set

Strength/Skill:

• 5×2 DL (7.5RPE)

Metcon:

• 10-1 x DB DL(70/50)
• 10/8 Cal Echo Bike btw sets

Strength/Skill:

• 5×3 Back Squat (work up to 8/10 RPE)

Metcon: 3 Rounds

• 25/20 x Cal Bike erg
• 15 x DB Push Press
• 50′ Handstand Walk
• 15 x DB Push Press
• 25/20 x Cal Bike erg

Strength/Skill:

• 5×8 Front Rack Lunge

Metcon: 4 Rounds (rest 1:1)

• 20 x Line-Facing Burpees
• 4 x Rope Climbs

Strength/Skill:

• 5 x Wall walks
• 6 x Strict 1-arm Arnold Press (per arm)
• 15 x Alt DB Curls
• 60s Plank

Metcon: For Time

• 50/40/30/20/10 x Cal Row/Ski
• 25/20/15/10/5 x GHD
• 25/20/15/10/5 x HSPU

Strength/Skill:

• 3/2/2/3/2/2 x Clean and Jerk

Metcon: For Time

• 10 x OH Squat (155/105)
• 10 x Burpee Box Jump overs (24/20)
• 10 x Thrusters
• 10 x Power Clean
• 10 x Muscle-ups
• 1k Run
• 10 x Muscle-ups
• 10 x Power Clean
• 10 x Thrusters
• 10 x Burpee Box Jump overs (24/20)
• 10 x OH Squat (155/105)

Strength/Skill:

• 1 1/4 + 1 aback Squat: 5/5//4/4/3

Metcon: In 2 Minutes

• 15 x C2B
• 15/12 Cal Echo Bike
• max Snatch (95/65)
• continue till 50 Snatch

Saturday Partner WOD!

Hero WOD: “Small” – 3 Rounds

• 1000m Row
• 50 x Burpees
• 50 x Box Jumps
• 800m Run

Either complete with a partner or by yourself!

U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.