5x3 reps, up to 80-90%

http://www.catalystathletics.com/exercise/185/Halting-Clean-Deadlift/

20m Prowler Push + 40m Farmers Carry

Please note that on Friday 5.2. there will be 07:00 WOD only.

Front Squat
Set1 - 50% of possible 1RM x 5 reps
Set2 - 75% of possible 1RM x 3 reps
Set3 - 85% of possible 1RM x 1 rep
Set4 - 90-95% of possible 1RM x 1 rep
Set5 - Test 1 RM
Set6 - (optional) Exceed weight in set5

Buy In
100 mountain climbers

hollow snaps x10
rotating jump squat (rotate 180 degrees each jump, make sure to switch which direction you're rotating) x20
burpees with lateral hurdle jumps x30
SL Hurdle hops x40
skater jumps (stick landing) x50
Lateral box shuffle over plate stack (2-3 high) x60

Buy out
100 hollow rocks

Everything is total reps

finish early?
front plank max hold

16 minute cap
20 minutes

One partner on each exercise switching each minute. Every minute on the minute. Still strength work
12 rounds (6 per exercise)
Bent BB Row x 6-8 (form over load!!)
Ring Row x 6-8 (as low an incline as possible)
2 warm up sets prior
20 minutes

3 rounds for time (weighted vest if you have one - to mimic Police officers vest)
9 Burpees
11 Pull-ups
23 Push-ups
37 Squats

3 = 3 departments who lost officers on 9/11 (New York Police Department, New York Port Authority, New Jersey Police Department)

9/11

23 = 23 Police Officers who died on 9/11

37 = 37 Port Authority Officers who died on 9/11

3 rounds for time of:
Run 400m
10 x DL 125/85kg
20 x Ring dips

In teams of 2, complete as many rounds and reps as possible in 30min of:

Run 400m
5 x Pull ups
10 x Push ups
15 x Airsquats

(Only one person may be running at a time, while one runs the other partner inside the box should be working through as many rounds as possible of "Cindy"....

10 rounds of rowing intervals:
30sec ON / 30sec OFF
Score is total calories rowed

8min to work up to a heavy
Snatch + Hang Snatch