2 rounds
1:30 min cardio
10 alt leg v-ups
10+10 single leg glute bridge
5 wall squats (3 sec hold at bottom)
3 power snatch with barbell
3 ohs
3 squat clean + split jerk

Split jerk from the rack

4-3-2-1

Metcon (time)

With partner (each) for time:
50 cal row
50 box jumps 20”
35 cal row
35 box jumps 24”
20 cal row
20 box jumps 30”

Timecap: 25 minutes.

Back squat 10 sets of 3 with 3:00 min send-off. AHAP!

Metcon (time)

3-5-8-13-21 Reps for time of:
Hang power cleans
Bar over burpees

Timecap: 10 minutes.

M: 40kg N: 30kg

Accessory (optional)

Seated banded row
3-4 x 15-20
Banded Lat pull down
3-4 x 15-20

Rest as needed between sets.

EMOM for 10 minutes.

10 Box jumps 30"/24"

Rest 2 minutes.

EMOM for 10 minutes.

Calories row. 12/8 cal.

Rest 2 minutes.

EMOM for 10 minutes.

10 Toes to bar

For time:
50 thrusters 20/10kg dumbbells
(tc: 4 min)

Pistol and rope jumping skillwork.

OPEN WORKOUT 16.2

RX’d

Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Beginning on a 4-minute clock, complete as many reps as possible of:
25 hanging knee raises
50 single-unders
15 squat cleans, 95 / 55 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
13 squat cleans, 115 / 75 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
11 squat cleans, 135 / 95 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
9 squat cleans, 155 / 115 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
7 squat cleans, 185 / 135 lb.

Stop at 20 minutes.

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 20 kg (45 lb.), 25 kg (55 lb.), 29 kg (65 lb.), 34 kg (75 lb.), 38 kg (85 lb.), 43 kg (95 lb.), 47 kg (105 lb.), 52 kg (115 lb.), 56 kg (125 lb.), 61 kg (135 lb.), 65 kg (145 lb.), 70 kg (155 lb.), 79 kg (175 lb.), 83 kg (185 lb.), 93 kg (205 lb.), 102 kg (225 lb.), 106 kg (235 lb.), 124 kg (275 lb.), 142 kg (315 lb.).

For quality 15-12-9 Reps of:

Snatch grip push-press BTN (60-70% of heaviest complex)
Weighted lunge
Box jumps, 30/24"