In 15 minutes:

• Deadlift up to heavy3 (max two sets of h3)

Front squat 5x2 with pause

3 rounds for time of:
1 Deadlift @ 455/300#
2 Muscle-Ups
3 Cleans (full squat) @ 250/165#
4 HSPU

Notes: The Deadlifts in this WOD are designed to be 90% of a 500# Deadlift. If your 1RM is below 455/300# scale the load to somewhere between 90-95% of your 1RM. If your 1RM is above 455/300#, do not scale. The Cleans in this WOD are designed to be 80% of a 315# Clean. If your 1RM is below 265/175# scale the load to somewhere between 90-95% of your 1RM. If your 1RM is above 265/175#, do not scale. HSPU are Regionals standard, and Kipping is allowed.

”Open workout 16.4 & 17.4 ”

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.

Diane
21-15-9 reps of:

• Deadlifts, 225 lb. / 155 lb.
• Handstand push-ups

Then,
21-15-9 reps of:

• Deadlifts, 315 lb. / 205 lb.
• 50-ft. handstand walk after each set

Time cap: 9 minutes

*Headstand
*Handstand
*HSPU Skills

30min amrap
20/15cal row
3-5 pull up/ c2b
6-10 push up
40m farmers walk

*all sets unbroken!

Front Squat 3x5
3 cluster reps at 95% then last 2 at 85%
30 secs set 1
40 secs set 2
45 secs set 3
3 minutes between sets

Just to clarify one set would look like this with 100kg front squat;
95kg rest 30 then 95kg rest 30 secs, 95kg rest 30 secs, 85kg rest 30 secs and 85kg rest 30 secs

Set 2 same but 40 secs intra set rest!

13min amrap
8 toes to rings
10+10 bw walking lunge
16 db snatch
10+10 bw walking lunge

3 rounds for time:

12 deadlift 120/85kg
21 abmat sit up (*15 ghd sit ups for advanced)
400m run