13.2
Clean pull 5×3 100% or more Then 13.2 MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 10 minutes of: 115 pound Shoulder to
AMRAP
Warm up 400 meter run 3rnft 5 medball cleans 10 push-ups 5 pull-ups strict 5 pull-ups Kipping Strength front squat 3×5@80percent 12 min amrap 200 meter run 12wall balls 20/14 9 db ground to overhead
Heavy singles, one of each (push/pull/squat) 3 choices for each Choose one Push (Press/push press/bench) Pull (Power clean/power snatch/deadlift) Squat (Back/front/overhead)
16.5
16.5 Open gym
16.4
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
3 Rounds for Time
Warmup 400m run 10 passthroughs 30 sec handstand hold 5 strict pull-ups 5 kipping/butterfly pull-ups Post your scores to the Whiteboard. Workout of the Day 800m run buy in 3 rounds for time: 10
3min 2 Rounds
Workout of the Day 3:00 6 ohs (95/65) 6 t2b 2 rounds. If completed, then 3:00 8 ohs, 8 t2b –2 rounds. Continue adding 2 reps if completed within 3:00. 10,12,14,etc Post your scores