For 60 min 3 min assault bike, 3 min row

Weighted C2B 5x5 AHAP

2 x max strict MU 3 min rest
3 x max MU 3 min rest
or 5 x max MU

Hatch week 1 day 2.

Single Leg Step Up x12/leg
Hollow Rock x30
Inverted Press x6/arm
Mountain Climber x50

30min AMRAP

*Two at a time complete the following:
0.08 curve
200m ski
15 jumping pullup

Open Workout 16.4
13min AMRAP of:
- 55 Deadlift (102kg/70kg) (60/40 kgs).
- 55 Wallball (9kg/6kg)
- 55 Cal row.
- 55 Handstand pushup.

Hang power snatch + Hang squat snatch + OHS x 5 @ 65-80%.

Hang power clean + Hang squat clean + Split jerk x 5 @ 65-80%.

Walking lunges
Sumo squats
Bear crawl
Reverse walking lunges

Every six minutes (6 sets):

150 m run
10 weighted sit ups/K2E/T2B
150 m run
20 air squats/ OHS (max 15/10 kg)
150 m run

Rest the remaining time.