STRENGTH

Heavy Overhead Squat – 1 Rep

WOD

For Time:

20 KB Snatches 53/35
30 Hand Release Push Ups
40 AB mat sit ups
10 KB Snatches 53/35
20 Hand Release Push Ups
30 AB mat sit ups

OPEN 16.4

[AMRAP] – As Many REPS As Possible in 13 minutes:

–  55 Deadlifts  @  225 lbs / 155 lbs  ( M / W )
–  55 Wall Balls  @  20 lbs to 10′ / 14 lbs to 9′
–  55 Calorie Row
–  55 Handstand Push-ups
SCALED Men/Women, SCALED Masters 40-54, SCALED Masters Women 40-54

–  55 Deadlifts  @  135 lbs / 95 lbs  ( M / W )
–  55 Wall Balls  @  20 lbs to 9′ / 10 lbs to 9′
–  55 Calorie Row
–  55 Hand Release Push-ups
MASTERS Men 55+, MASTERS Women 55+

–  55 Deadlifts  @  185 lbs / 125 lbs  ( M / W )
–  55 Wall Balls  @  20 lbs to 9′ / 10 lbs to 9′
–  55 Calorie Row
–  55 Push Presses  @  95 lbs / 65 lbs  (M / W )
SCALED Masters Men 55+, SCALED Masters Women 55+

–  55 Deadlifts  @  135 lbs / 95 lbs  ( M / W )
–  55 Wall Balls  @  14 lbs to 9′ / 10 lbs to 9′
–  55 Calorie Row
–  55 Push Presses  @  65 lbs / 45 lbs  (M / W )

STRENGTH

Work up to a heavy CLEAN

WOD

For Time:

21-15-9

Goblet Box Step Ups 24/20
Air Squats
KB Swings

SKILL

Hand Stand Push Ups

6×6

WOD

3 Rounds for Time:

5 Muscle ups
10 Power Snatches 135/95
25 Box Jumps 24/20

STRENGTH

Strict Press

1×5 @ 75%
1×3 @ 85%
1×1 @ 90%

WOD

For Time

Double Unders – 75/60/45/30/15
AB mat Sit Ups – 50/40/30/20/10
Burpee to 6″ target – 25/20/15/10/5