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 

Workout 16.3Complete 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

Strength: 7x 1 hang power clean + 1 hang squat clean WOD: 25-15-5 Cal row Thruster 95/65 20 min time cap *extra work 50 medball sit-ups 

Strength: 7×2 push jerk WOD: Sham 7 rounds for time of: 11 body-weight deadlifts 100-meter sprint 

Strength: 7x 1 hang power snatch + 1 hang squat snatch  WOD: 400 m run 30 wallballs  30 pullups  400 m run  20 wallballs  20 pullups  400 m run 10 wallballs  10 pullups  *extra work 7 muscle ups and 7 bar muscle ups 

Strength: 5×3 front squat @ 70% of 1rm WOD: 21-15-9 Front squats 115/75 Cal row  Box overs 24/20 *extra work 30 or 45 or 60 ghd sit-ups 

Workout 16.2 Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of: 25 toes-to-bars 50 double-unders 15 squat cleans* Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 […]