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  Advertisements

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

Strength: 7×1 clean WOD: 12 min AMRAP  10 hang power clean 115/75 40 double unders  *extra work 2 min me wallballs 

Strength: 5×3 push press WOD: Tabata: Cal row Push-up  Strict ring row or pull-up  Medball sit-up 

Strength: 7×1 snatch WOD: 20-15-10-5 Deadlifts 225/155 HSPU *Extra work 50 box jumps

Strength: 5×3 front squat @ 70% of 1rm WOD: 21 back squats 115/75 21 ring dips  7 rope climbs 15 back squats 135/95 15 ring dips 5 rope climbs 9 back squats 155/105 9 ring dips 3 rope climbs *extra work 30 or 45 or 60 ghd sit-ups