7 Rounds
15 KB Swings
15 Power Cleans
15 Box Jumps

MCx: 53/35, 95/65, 24/20
MAx: 35/26, 75/55, 24″ step
MVx: 26/18, 65/45, 20″ step

GOALS + GUIDANCE: HERO WOD! There is nowhere to “rest” in today’s triplet. Choose a kb that you can swing for fifteen reps unbroken EVERY round (:30-:45.) Then, use a LIGHT weight for the power cleans. You may be able to do the first round unbroken, then break the set into 10/5 reps. Spend about :45-:60 here. Then chip away at the box jumps :45-:60. Target 20 minutes (25 min cap.)

Wittman
U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

EMOM 40
1 – 250/200 Meter Row
2 – 20 Pistols
3 – 10 DB Push Press
4 – :60 Plank
5 – Rest

MCx: 50/35
MAx: 1-leg squat to a bench, 35/20
MVx: 200/150m, lunges, 25/15, :45

GOALS + GUIDANCE: Get ready to Grind! The 250/200 meter row will take the entire minute. The alternating pistols will take around :30-:40, and whatever scaling option you choose, try a unilateral movement that challenges both legs. Choose a weight for the push press that you may have to put down at rep 5 or 6, then try to hold the plank for :60 unbroken every round, knowing you have a rest coming up! Record any modifications.

10 Rounds
100 Meter Run
2 Power Cleans

30 Double Unders

MCx: 225/155
MAx: 165/115, 10 attempts
MVx: 115/75, 40 singles

GOALS + GUIDANCE: We love a 10 rounder! Run the 100 meters in :30 or less. Choose a weight for the power cleans that is HEAVY! A weight that you’re forced to take a breath before each rep, and you have to do them as singles. The dubs should take :30 or less. Use the run to “recover” before the next set of cleans and dubs. Target 17 minutes.

With a Partner
5 Rounds
30 Calorie Bike
50 Russian KB Swings
30 Toes to bar
20 Burpees

MCx: 53/35
MAx; 24 cals, 35/26, knee or pike up
MVx: 20 cals, 26/18, v-ups, in + outs

GOALS + GUIDANCE: With a partner, buddy or your valentine, share reps for every movement to complete the 5 rounds. The calorie bike will take around 2:00 to complete, target 55+ rpms. The kettlebell swings will take about :60,the toes to bar :60, and the burpees around :60. Have fun! Target 25 minutes.

“Call it Love”
AMRAP 9
18 DB Step Overs, 20″
9 Pull Ups
Rest :30

MCx: 50/35
MAx: 35/20, 5 strict (band)
MVx; 25/15, 12 ring rows

GOALS + GUIDANCE: As fast as possible, do 18 db step up overs holding the dumbbell however you would like, without having to come to full extension of your knees and hips at the top of the box. At the rig, try to do the pull ups unbroken or in two to three quick sets. Rest :30 before the next round, target four rounds.

4 x 2:00 on/1:00 off
200 Meter Run
15 Hang Power Cleans

MCx: 135/95
MAx: 150m, 115/75
MVx: 100m, 75/55

GOALS + GUIDANCE: You get a two minute window to move as fast as you can! Run the 200 meters in :60 or less (scale meters to fit the :60 time domain.) Then, choose a weight for the hang power cleans that you can cycle for at least 8-10 reps before having to break up the set, or do them unbroken. Complete the hang cleans in about :45-:60, then REST! Record any modifications.

“Gatlauk”
AMRAP 15
20 Wall Balls
15 Box Jumps
10 DB Snatch

MCx: 20/14, 24/20, 50/35
MAx: 14/10, 24″ step ups, 35/20
MVx: 10/6, 20″ step ups, 25/15

GOALS + GUIDANCE: Find a steady pace and hold onto it for all fifteen minutes! Do the wall balls unbroken for as long as possible, then maybe break them into 12/8 reps. The wall balls will take about :60. The box jumps will take :45-:60. Be sure to breath on the step down. Then complete each round with ten alternating dumbbell snatches (:30), and since there’s only ten, use a heavy weight! Target 5-6 rounds.

AMRAP 10
10 Curls
10 Press
10 Front Squats
10 Upright Rows
10 Bent Over Rows
10 Romanian Deadlifts

MCx: 45/35 (barbell)
MAx: 35/25
MVx: 25/15

GOALS + GUIDANCE: You’ll have ten minutes to complete as many rounds as possible of the barbell series. Keep the ten reps of every movement unbroken, and try not to take breaks between movements. You can rest at the end of every round (no more than :60). The slower the better, and emphasize quality over speed. Record your rounds.