With a continuous running clock:
From 0:00 – 10:00
4 RFT
8 – Power snatches (135/95)
8 – Pull ups
Rest to the 12:00 mark
At 12:00, complete:
10-8-6-4-2
Power cleans (205/145)
Strict HSPU

Bench Press
5 X 5

AMRAP 14
10 OHS (95/65)*
10 wallballs
*Add 10lbs to the OHS each round

Deadlift
6 X 4 @ 75% – 80%

AMRAP 8
10 Clean and Jerks (155/105)
15 TTB

Every :45 seconds for 12 minutes, alternate between:
5 Pull Ups*
5 Hspu*

EMOTM 15
1. 12 Cal Row
2. 10 front squats (155/105)
3. 8 box jumps (24/20)

Workout 16.5 

Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 95 lb.
Women use 65 lb.

Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 65 lb.
Women use 45 lb.

Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 65 lb.
Women use 45 lb.

Bench press
5 X 5

AMRAP 16
In teams of 2 or 3
750m row
60 wallballs
30 KBS

EMOTM 14
Odd: 5 Pull ups*
Even: 5 HSPU*

7 RFT
7 Thrusters (75/55)
7 burpees

EMOTM 12 (or as long as possible)
1,2,3,4,5, etc…
Hang power cleans (165/105)
Box jumps (30/24)

10 sets
100m sled pull (90/55)
1 legless rope climb

Weighted Lunges (front rack)
5 X 10, increasing weight

3 RFT
75 double unders
10 shoulder to overhead (185/125)

Finish session with 100 sit ups

Workout 16.4 Variations

Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 hand release push-ups

Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target

Bench Press
5 x 5

For Total Reps:
:40 sec work / :20 sec rest
Round 1: Push Press (135/95)
Round 2: Deadlift (135/95)
Round 3: Double Unders
Repeat x 4

Weighted step ups
5 x 10

2 RFT
30 Chest to bar Pull Ups
30 Box Jumps
Every minute do 5 burpees
Time Cap: 12 minutes

 

Thrusters
1-2-3-4-5
Do a set every 30 seconds, repeat x 5

Every 4 minutes for 4 rounds
250m run
25 KBS

Weighted Lunges (front rack)
5 x 10, increasing weight

AMRAP 9
5 Strict Press (105/70)
10 hang power cleans
40 double unders

Workout 16.3 Variations

Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17)

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.

Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 jumping chest-to-bar pull-ups

Men use 45 lb.
Women use 35 lb.

Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 chest-to-bar pull-ups

Men use 65 lb.
Women use 45 lb.

Farmer Carry
5 Sets of 100ft – HASP

For Time:
500m Row
100 double unders
75 Push ups
50 KBS (70/53)
25 TTB

Power Clean
6 x 3

Fran
21, 15, 9
Thrusters (95/65)
Pull ups

Handstand Push Ups
10 x 3

EMOTM 15
1. 5 Deadlifts @ 80% – 85%
2. 10 Box Jumps (30/24)
3. 20 Sit-ups

Weighted Pull ups
10 x 3

Karen
150 Wallballs

WORKOUT 16.2

Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

Deadlift
Find a 1RM
Work alone or in teams of 2
Ladder 12
2, 4, 6, 8, 10, etc…
Thrusters (95/65)
TTB

Snatch
15 mins to find a 1RM
Clean & Jerk
15 mins to find a 1RM

Shoulder Press

Find a 1RM

Helen

3 RFT

400m Run

21 KBS (53/35)

12 Pull Ups

Back Squat
Find a 1RM
Grace
30 Clean & Jerks (135/95)

OPEN 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.

Back Squat
6 x 4 @ 80%

In Teams of 2 do:
Cindy
Alternate rounds with partner

EMOTM 12
Snatch
Rest 5 mins, then
EMOTM 12
Clean & Jerk

Shoulder Press
4 x 2 @ 95% – 100% (old 1RM)

50 cal row
40 burpees
30 KBS
20 Tire Flips
10 muscle ups

Back Squat
3 x 2 @ 100% (old 1RM)

4 RFT
10 box jumps
15 TTB
20 Wallballs