WOD: Jennifer Complete as many rounds as possible in 26 mins of: 10 Pull-ups 15 Kettlebell Swings, 53/35 lbs 20 Box Jumps, 24/20 in Post rounds to beyond the whiteboard. Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013, when her squad car was involved in a motor-vehicle accident while she...

Strength: Push jerk, 3-3-3-3-3 WOD: 5 rounds for time of: 45 Double Unders 9 Push Jerks, 135/95 lbs Post loads and times to beyond the whiteboard.

Strength: Deadlift, 5-5-5-5-5 WOD: 3 rounds for time of: Run, 400 m 12 D-Ball Over Shoulders, 100/70 lbs 12 Pull-ups Post loads and times to beyond the whiteboard.

Strength: Front squat, 5-5-5-5-5 WOD: Complete as many rounds as possible in 13 mins of: 3 Hang Squat Cleans, 115/85 lbs 6 Front Rack Lunges, 115/85 lbs 9 Push-ups Post loads and rounds to beyond the whiteboard.

Strength: One Arm Dumbbell Row, 10-10-10-10-10 Use the heaviest weight you can for each set. Rest as needed between sets. WOD: Complete as many rounds as possible in 15 mins of: 10 One Arm Alternating Kettlebell Swings, 53/35 lbs 5 Toes-to-bars Bear Crawl, 20 yd Post loads and rounds to beyond the whiteboard.

WOD: Bell 3 rounds for time of: 21 Deadlifts, 185/135 lbs 15 Pull-ups 9 Front Squats, 185/135 lbs Post times to beyond the whiteboard. Optional cash out For time: 150/120 machine calories

Strength: Pause Snatch + Snatch 1-1-1-1-1 Pause 3 seconds on catch of first rep Use the heaviest weight you can for each set. Rest as needed between sets. WOD: 3 rounds for time of: Run, 400 m 30 Dumbbell Overhead Walking Lunges, 50/35 lbs 30 Push-ups Pay loads and rounds to beyond the whiteboard.

Speed: In teams of 3-5, Complete as many rounds as possible in 13 mins of: Sled Push, 195/130 lbs WOD: Complete as many rounds as possible in 15 mins of: 10 Grappling Sit Throughs 10 Box Jumps, 24/20 in 1 Rope Climb Post rounds to beyond the whiteboard.