'How's the diet going?'

'Not good. I had eggs for breakfast.'

'Scrambled?'

'Cadbury.'

Part 1
KB Swing
KB Squat
KB Reverse Lunge
KB Around the world
KB walkover

2,4,6...

One partner is working, one partner is resting. Alternate each exercise. Unilateral exercises are per side.

20 minute cap

Part 2
Curve 0.04
Bunny Hop Suicides
Ski x 10 strokes
Ab wheel x8

15 minute AMRAP

A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%

followed by…

Every 3 minutes, for 6 minutes (2 sets):
Back Squat x 1 rep @ 101+%

B.
Every 4 minutes, for 20 minutes (5 sets):
25 Wall Ball Shots (20/14 lbs)
50 Double-Unders

Note times for each set, and add them for total working time (e.g., 1:28 + 1:32 + 1:30 + 1:34 + 1:36 = 7:10)

A.
Every 2 minutes, for 12 minutes:
Minutes 1-2 & 7-8: Rope Climb x 2 ascents
(if you don’t have a rope, work on achieving 12 perfect L-Pull-Ups…or better yet, L-Pull-Ups Hanging from Towels)
Minutes 3-4 & 9-10: L-Sit Hold x 45 seconds accumulated time
Minutes 5-6 & 11-12: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)

B.
Complete as many rounds and reps as possible in 15 minutes of:
Run 600 Meters
15 Strict Pull-Ups (ladies – perform 10 strict)
15 Kettlebell Swings (32/24 kg)

In teams of 2 share the work and complete as many rounds as possible in 30 minutes:

60 cal row
50 sit ups
40 wall ball
30 med ball cleans
20 ring rows
10 ring dips

”Open workout 16.4 ”

13min amrap:
55 maastaveto (N 70kg / M 102kg)
55 wall-ball (N 6kg – 2,75m / M 9kg – 3,05m)
55cal soutu
55 HSPU – käsilläseisontapunnerrus
Tie-break-aika soudun jälkeen.

A.
Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: 3 Rolls to Candlestick + 6-8 Ring or Stationary Dips
Minutes 3-4, 9-10 & 15-16: 45-60 second Nose-to-Wall Handstand Hold
Minutes 5-6, 11-12 & 17-18:
Alternating Pistol Progressions x 6-8 each leg

B.
Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1 – Row 200/150 Meters
Minute 2 – 15 Kettlebell Swings
Minute 3 – 10 Thrusters
Minute 4 – 4-6 Strict Pull-Ups
(add weight if these are easy)

A.
Three sets of:
Strict Pull-Ups x Max Reps
Rest 45 seconds
Nose-to-Wall Handstand Hold x 45-60 seconds
Rest 45 seconds
Strict Supinated-Grip Pull-Ups x Max Reps
Rest 45 seconds
Hollow Rocks or Holds x 45 seconds
Rest 45 seconds

B.
Every 8 minutes, for 32 minutes (4 sets), complete the following as quickly as possible:
Row 500 Meters
Run 400 Meters
30 Push-Ups

A.
Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep

Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,

Then rest two minutes before starting…

Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep @ 101-105%

Please compare your results to January 5, 2016.

B.
Complete as many rounds and reps as possible in 7 minutes of:
7 Strict Handstand Push-Ups
7 Ring Dips
7 Burpees

2min ME row
1min rest
5 min EMOM
5 strict pull ups
5 front squats 60kg/40kg
1min rest
2 min ME row

Focus: Front Squat – 8 Minute Warm Up w/ light load then 7 x 2 building to 2 RM

Metcon: Open WOD 12.1 For Total Reps:

7 Minutes Max Burpees (L3 find a spot on the rig or alter muscle up ring height to create a target 6 inches above your finger tips with arms extended above your head. Touch the target at the top of your jump with each rep)

Score = 2RM / Total Reps