WORKOUT 16.1

RX
Complete as many rounds and reps as possible in 20 minutes of:

• 25-ft. overhead walking lunge
• 8 burpees
• 25-ft. overhead walking lunge
• 8 chest-to-bar pull-ups

Men lunge 95 lb.
Women lunge 65 lb.

Scaled:
Complete as many rounds and reps as possible in 20 minutes of:

• 25-ft. front rack walking lunge
• 8 burpees
• 25-ft. front rack walking lunge
• 8 jumping chin-over-bar pull-ups

Men lunge 45 lb.
Women lunge 35 lb.

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 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.

*1st round, 15 reps at 135 / 85 lb.
2nd round, 13 reps, 185 / 115 lb.
3rd round, 11 reps, 225 / 145 lb.
4th round, 9 reps, 275 / 175 lb.
5th round, 7 reps, 315 / 205 lb.

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.

Workout 16.4 & 17.4

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

Workout 16.5

21-18-15-12-9-6-3 reps for time of:

• Thrusters
• Burpees over barbell (lateral)

Men use 95 lb.
Women use 65 lb.