Category: Blog

3 rounds for time: Run 400m 15 HSPUs 20 Dips

25 Pull-ups 50 Deadlift @ 135lbs 50 Push-ups 50 Box Jumps (24″/20″) 50 Floor Wipers 50 KB Clean and Press (1 pd) 25 Pull-ups

5-5-5-5-5 Squat Clean

WORKOUT 16.1 Complete as many rounds and reps as possible in 20 minutes of: 25-ft. overhead walking lunge 8 burpees 25-ft. overhead walking lunge 8 chest-to-bar pull-ups Men lunge 95 lb. Women lunge 65 lb.

Open Workout 16.1

A. Shoulders B. Every 2 min for 10 min: Swim 50m

A. Shoulders B. 4 rounds for time: Row 250m 10 Deadlift (275lb/185lb) 20 Hand release Push-ups

A. Shoulders B. 3-3-3-3-3-3-3 Front Squat Strive to find your 3 rep max.

A. Shoulders B. 20 min AMRAP: 7 Box jump overs 7 Chest to bar Pull-ups 7 Wallball Shots (20lb/14lb) 7 HSPUs

A. Shoulders B. 15 min AMRAP: 7 Box jump overs 7 Chest to bar Pull-ups 7 Wallball Shots (20lb/14lb) 7 HSPUs