OPEN WORKOUT 16.4 Complete as many rounds and reps as possible in 13 minutes of:55 deadlifts55 wall-ball shots55-calorie row55 handstand push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. targetWomen deadlift 155 lb. and throw 14-lb. ball to 9-ft. target Optional/Replacement Workout:“Michael”3RFT800m Run50 Hip Extensions50 GHD Sit-Ups*Scale Run to 600m if mile time…

For Time:5k RowFor Time:13 Rope Climbs*10 min capHandstand Push-Ups:Beginner – 10x 15-20″ HS HoldInt – 20x 5 sec Negative HSPUAdv – 20x 5 sec Deficit Negative HSPU*Come off the wall after each rep, no press or kip back upThoracic Spine Mobility

Strength:Snatch Balance (5×2)*From Rack*About 60%Snatch 2×1@70%, 2×1@80%, 1×1@90% MetCon:AMRAP 105 Power Snatch 115/7510 Knee To Elbow15 Push Balls 20/14, 10ft target*Target – 5 Rounds*Scale weight to ~60-70%*Prescribed height is 10′ for men and women*Push ball does not require a squat

Strength:EMOM 85 sec pause deadlift (around knee height on ascent)*Start @ 60% work no higher than 70% MetCon:For Time30 Med Ball Cleans (20/14)30 Ring Dips30 Med Ball Cleans30 C2B30 Med Ball Cleans30 Push-Ups 30 Med Ball Cleans *Target Time – 15 minutes*20 minute cap NO EXCEPTIONS! *Scale if needed to 20 reps of everything*Modify Ring…

Strength:10 Minutes to Establish a Heavy Push-Jerk*From Rack MetCon:AMRAP 15400m Run10 Box Jumps 30/245 Push Jerks 185/135 *Not from rack*Target: 4-5 Rounds*Scale run to 300m if mile time is more than 9 minutes*Scale weight to 60-70% of Push Jerk*Scale box height to appropriate height. No step-ups unless deemed necessary by coach.

OPEN WORKOUT 16.3 OPTIONAL WORKOUTS TO BE COMPLETED FRIDAY OR SATURDAY DEPENDING ON WHEN/IF YOU COMPLETE 16.3 Solo:“Diane” 21-15-9 Deadlift 225/155 & HSPU Partner:20 Minute AMRAPPartner A Rows for Calories,Partner B DB Farmer Carry 200m (53/35), then switch.Score is Calories

Complete in any order, nothing is for time.A) 30 DB Man Makers B) 2x800m Prowler Push (50/30)C) 50 GHD Sit-Ups Self-myofascial release: Pecs, anterior shoulder, bicepShoulder Mobility

Strength:Build to a heavy muscle cleanthen7x(1 power clean + 1 [3sec] Pause Front Squat + 1 Clean)***start at muscle clean weight and work up

Strength:Build to a heavy muscle snatchthen 7x(1 power snatch + 1 OHS + 1 Snatch) ***start at your muscle snatch weight and work up MetCon:“G.I. JANE”100 Burpee Pull-Ups for time

Skill:-False Grip Holds on Rings-Arch to Hollow Swings on Rings-Muscle-Up Transitions MetCon:AMRAP 14100m Run9 DB Thrusters (45/25)1 Rope Climb (sub 10 K2E)