1 Squat Snatch + 3 Overhead Squats
Take 15 minutes to establish a challenging Snatch complex

Metcon (Time)
For time
1000m Row
50 Alt DB Snatch (50/35)
100 Double Unders

1: 1000m Row (Time)
Max Effort 1000m Row

2: DG (AMRAP- Rounds and Reps)
AMRAP in 10 minutes
8 Toes-to-Bars
8 Dumbbell Thrusters (35/25 lb)
12 Dumbbell Walking Lunges (35/25 lb)

In Honor of U.S. Air Force Major Walter David Gray, 38, died on August 8, 2012.

3a: 1000m Ski (Time)
Choose either 1000m Ski or 1000m Run

3b: 1000m Run (Time)

Power Clean + 2 Split Jerks
Take 15 minutes to establish a challenging Clean/Jerk complex

Metcon (Time)
For time
20-18-16-14-12-10
Box Jumps

10-9-8-7-6-5
Deadlift (225/155)

20-18-16-14-12-10
Push Ups

10-9-8-7-6-5
Strict Pull Ups

Metcon (Time)
Partner WOD
For Time
100/80 Bike Cals
10 Side to side Sled Pushes (2/1 45lb plates)
80/60 Bike Cals
8 Side to side Sled Pushes

800m Run - Together

80 Ski Cals
80 Single DB Hang Clean & Press (35/25, Rx+50/35)

Crain (Time)
2 Rounds for time of:
34 Push-ups
50-Yard Sprint
34 Deadlifts, 135#
50-Yard Sprint
34 Box Jumps, 24″
50-Yard Sprint
34 Clean and Jerks, 95#
50-Yard Sprint
34 Burpees
50-Yard Sprint
34 Wall-Ball Shots, 20#
50-Yard Sprint
34 Pull-ups
50-Yard Sprint

In honor of, Officer Michael “Freight” Crain, of Beaumont, California, who died Feb. 7, 2013

1: Bench Press
5 sets of 4 Bench Press reps
Build over the 5 sets.

Superset with 10 Banded Pushdowns

Metcon (Time)
For time
75 Sit Ups
75 Air Squats
500m Ski
1000m Run
500m Ski
75 Air Squats
75 Sit Ups

Hang Snatch + Snatch + Overhead Squat
Take 15 minutes to find a challenging Snatch complex

Metcon (Time)
10 rounds for time
25 Double Unders
3 Hang Power Snatch
(95/65, Rx+135/85)

1a: Bulgarian Split Squat
3 sets of 8 DB Bulgarian Split Squats.
Choose weight.

Superset with Strict Chest to bar pull ups

1b: Strict Pull-Ups
3 sets of 8 Strict Chest to Bar Pull Ups

Superset with Ring Rows

1c: Ring Rows
3 sets of 8 Ring Rows

Superset with GHD Sit Ups

1d: GHD Sit-Ups
3 sets of 8 GHD Sit Ups

2: Metcon (9 Rounds for Calories)
9 rounds of
In 1 minute complete
2 Man Makers (35/25,Rx+50/35)
Max Bike Cals
1 minute Rest between rounds

Clean + Push Jerk + Split Jerk
Take 15 minutes to find a challenging Clean/Jerk complex

Metcon (Time)
Amrap for 18 minutes
10 Power Cleans (165/115)
20 HSPU
30 Box Jump Overs (24/20)
40 KBS (55/35)
50 Wall Ball Shots (20/14)
600m Run