Shoulder Press
Take 15-20 minutes to complete the following Strict Press sets
5-5-3-3-3-1-1

Metcon (Time)
5 rounds for time
50 Double Unders
12 Deadlifts (135/95,Rx+155/105)
8 Hang Power Cleans

20 minute Cap

1 Squat Clean + 1 Split Jerk
10 minute Squat Clean & Split Jerk technique work

Viola (AMRAP - Rounds and Reps)
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
11 power snatches, 95 lb.
17 pull-ups
13 power cleans, 95 lb.

Post rounds completed to comments

U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller, Texas, Viola was an engineer assigned to the 3rd Battalion, 7th Special Forces Group at Eglin Air Force Base, Florida. He was awarded numerous awards for his service, including the Army Achievement Medal, the National Defense Service Medal, the Army Good Conduct Medal, the Global War on Terrorism Service Medal and the Army Service Ribbon.

Viola traveled often and worked out at many CrossFit affiliates. Some of his favorite movements were pull-ups, power snatches and power cleans. He also enjoyed running.

Viola is survived by his parents, Margaret and Frank; and his sister, Christina.

1 Pause below the knee + 1 Snatch high pull + Squat Snatch
10 minutes to technique work! Snatch Complex
Pause below the knee + Snatch high pull + Squat Snatch

Metcon (Time)
5 rounds for time
8 Deadlifts (135/95)
12 Back Rack Reverse Lunges (135/95)
16 Push Ups

1a: Front Squat
Take 10 minutes or less to work up to your heaviest Squat Clean weight.

1b: Front Squat
Take 10 minutes to complete 4 sets of 2 of your heaviest Squat Clean weight.
Rest as needed.

Metcon (Time)
10 round for time
25 Double Unders
10 MB Cleans (20/14)
10 V Ups

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 (AMRAP - Rounds and Reps)
Amrap for 14 minutes
10 Alt. DB Snatch (50/35)
10 Burpee Box Jump overs (24/20)
200m Run

* Each round DB Snatch increase 10 reps.

round 1: 10 reps
round 2: 20 reps
round 3: 30 reps
round 4: 40 reps
round 5: 50 reps

Metcon (Time)
Partner WOD for time
12 rounds of
5 Pull Ups
10 Push Ups
15 Air Squats

Then Run 800m (together)

Then another 12 rounds of
5 Pull Ups
10 Push Ups
15 Air Squats

Partners switch after each round

Wittman (Time)
Seven rounds:
1.5 pood / 1 pood Kettlebell swing, 15 reps
95/65 pound Power clean, 15 reps
15 Box jumps, 24"/20” box
Post total time.

In honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, was killed on February 13, 2010

A: 2K Row (Time)
Max Effort 2K Row

B: Metcon (4 Rounds for reps)
Partner WOD
In 4 minutes
600m Ski (switch every 150m)
Max Wallball Shots (20/14)
Rest 2 minutes after each round

Partners switch every 10 Wallball Reps