Strength: 5×1 hang clean (work to a heavy single) Then  EMOM for 7 minutes  2 hang clean @70% of heavy single  WOD: 50 power snatch 95/65 8 min cap  Then 3 rounds  50 ft farmers carry (AHAP) 50 ft rt arm overhead carry (AHAP) 50 ft lt arm overhead carry (AHAP)

Strength: 5×3 strict press WOD: -50x calorie row -40x medball Abmat sit ups (20#/14#) -30x HSPU (4″/2″deficit) -20x squat clean (155#/105#) -10m front rack walking lunge *courtesy of CFW *extra work 30 alt. Pistol squats 

Strength: 5×1 hang snatch (work to a heavy single) Then  EMOM for 7 minutes  2 hang snatch @70% of heavy single  WOD: 8 min AMRAP  6 box jump overs 30/24 4 sumo dlhp 135/95 2 bar muscle up 

Strength: 5×3 front squat @ 70% of 1rm WOD: 5 rounds 2:00 row 2:00 rest (And a fun game included) *extra work 27 toes to bar (concentrate on completing this in less than 3 sets)

Workout 16.5 21-18-15-12-9-6-3: Thrusters Burpees M 95 lb. F 65 lb.

Strength: 7×1 above the knee clean WOD: 500 m row 21 STO 95/65 400 m row  15 STO 135/95 300 m row 9 STO 185/125

Strength: 7×1 power clean and jerk WOD: 3 rounds 21 KB swings 2/1.5 15 ctb pullups  200 m run w/kettlebell  17 min cap *extra work  27 toes 2 bar 

Strength: 7×1 above the knee snatch WOD: 20 thruster 95/65 40 double unders  15 thruster 115/80 50 double unders  10 thruster 135/95 60 double unders  5 thruster 155/110 70 double unders 13 min time cap  Extra work: 400 m run 60 squats  400 m run 

Strength: 5×3 front squat @70% WOD: 10-9-8-7-6-5-4-3-2-1 OHS 95/65 Bar facing burpee 15 min cap  *extra work  25 pullups 

WORKOUT 16.4 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