Front Squat
Every 2 minutes 5 Front Squats for 5 sets.
Focus on rack position, elbows, staying vertical and squat depth
Only build if these positions are going well.

Metcon (Time)
4 rounds for time
400m Row
12 Alternating Jump Lunges
20/15 Push Ups
Rest 2 minutes

Score for Total Time

Z Press
Take 20 minutes to complete 6 sets of 5 "Z Press", superset with 6 sets of 5 Strict Pull Ups
Same weight across all Z Press sets.
Add weight to the strict pull up if you can go unbroken.

Pull Ups
6 sets of 5 Strict Pull Ups

Metcon (Time)
For time
100 Double Unders
25 Deadlifts (185/135)
400m Run
25 Hang Power Cleans (135/85)
100 Double Unders

12 minute Cap

Metcon (Time)
PARTNER WOD
For time
200 Air Squats
40 Pull Ups
100 Push Ups
40 PullUps
100 Push Ups
40 PullUps
200 Air Squats
40 Pull Ups

T (5 Rounds for Time)
5 rounds for time of:
100-meter sprint
10 squat clean thrusters
15 kettlebell swings
100-meter sprint

Rest 2 minutes

Men: 115 lb. and 2 pood
Women: 75 lb. and 1.5 pood

Marine Master Sgt. Aaron Torian, 36, of Paducah, Kentucky, died Feb. 15, 2014, during combat operations in Helmand Province, Afghanistan. Torian was assigned to 2nd Marine Special Operations Battalion, Marine Special Operations Regiment, U.S. Marine Corps Forces Special Operations Command in Camp Lejeune, North Carolina, and was on his sixth deployment at the time of his death.

He started CrossFit training in 2006 and was one of the original members of CrossFit Wilmington in North Carolina. His favorite movements included cleans, thrusters, sprints and kettlebell swings.

He is survived by his wife, Jurley; and children, Elijah, Laura Bella and Avery.

Metcon (Time)
For total time
1000m Row
50 Box Jumps (24/20)
30 Walking Lunges
Rest 2 minutes
1000m Row
50 Wallball Shots (20/14)
30 Walking Lunges
Rest 2 minutes
1000m Ski
50 Sit Ups
30 Walking Lunges

Power Snatch
Every 30 seconds perform 3 Power Snatches(135/95) for 12 sets (6 minutes )

Metcon (Time)
5 rounds for time
16/14 Cal Row
12 Single DB Hang Snatch (6R/6L)(35/25,Rx+50/35)
2 Wall Walks

Front Squat
Every 2 minutes 5 Front Squats for 5 sets (10 minutes)
Focus on a great Rack position, so keep it lighter today. Build a little over the 5 sets.

Metcon (Time)
5 rounds for time
25 Medball Cleans (20/14,Rx+30/20)
20/15 Bike Cals
15 Burpees

Z Press
Take 20 minutes to complete 6 sets of 5 "Z Press", superset with 6 sets of 5 Strict Pull Ups
Same weight across all Z Press sets.
Add weight to the strict pull up if you can go unbroken on the pull ups.

Pull Ups

Metcon (AMRAP - Rounds and Reps)
Amrap for 12 minutes
35 Double Unders
5 Deadlifts (225/155)
3 Man-Makers (35/25)

Add 1 Man-Maker rep to each round.
round 1: 3 reps
round 2: 4 reps
round 3: 5 reps
round 4: 6 reps
ect..

Metcon (Time)
PARTNER WOD
For time
800m Run
80 Single DB Devil Press
80 V Ups
600m Run
60 Single DB Step Ups
60 V Ups
400m Run
40 Strict Pull Ups
40 V Ups

Every 3 minutes, Starting at 0:00, both partners perform 10 Synchronized Air Squats