Workout of the Day 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

Warmup 400m row 10 push-ups 10 squats 10 sit-ups 5 strict pull-ups 5 kipping/butterfly pull-ups Post your scores to the Whiteboard. Workout of the Day 1k row 5 rope climbs 25 db thrusters (35/25)

Warmup 2 min jump rope 10 passthroughs 30 sec handstand hold USAW snatch Post your scores to the Whiteboard. Workout of the Day 10 min AMRAP 30 sec handstand hold (CT-25 ft. handstand walk)

Warmup 3 rounds: 20 cal row 10 push-ups 10 kb swings Post your scores to the Whiteboard. Workout of the Day 3 rounds for time: 50 ft. farmers’ carry (45/35 db) (CT-2/1.5 kb) 15

Workout of the Day Open Workout 16.3 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. Notes