5 Rounds, 1 minute of work, 1 minute of rest: 5 Clean and Jerks @115/75 Max reps of Backsquat @115/75

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 Read More …

8 Minute AMRAP: 10 Kettlebell Swings @53/35 10 Med-ball Cleans 10 Pull-ups  

In teams of 2, 5 Rounds of: 3 Minute AMRAP: 10 Burpees (in unison) 10 Squat Cleans 20 Push-ups rest 1 minute

For Time: 9 Power Snatch @115/75 100 Double unders 15 Power Snatch @115/75 50 Toes to bar 21 Power Snatch @115/75 25 Front rack lunges @115/75

8 Rounds for Total Repetitions: Wall ball @20/14-lb. to 10′ Burpees to a target 6″ or more above reach *1 Minute of work at each station with a 30 second rest between rounds.

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.

For Time: 1500m. row 150 Double unders 1.5 Mile run

For Time: 9-15-21-15-9 Thrusters @95/65 Burpees

With a Partner, 4 Rounds for Time: 400m. Run 30 Ground to Overhead *Female teams @95, Male teams @125, Male/Female teams @105