7min amrap:

• 10 raakatempaus (N 15kg / M 20kg)
• 5 hyppy-C2B

A.
Every 3 minutes, for 18 minutes (6 sets), rotate through the following stations:
Minutes 1-3 & 10-12 – Rope Climb Technique Work – no more than 4 ascents
(if you don’t have a rope, work on achieving 12 perfect L-Pull-Ups)
Minutes 4-6 & 13-15 – Freestanding Handstand Hold Work
(use partner assists to learn balance points and accumulate time upside down)
Minutes 7-9 & 16-18 – Tuck Rock to Tuck Sit x 15 reps

B.
Three sets, for max reps/calories of:
3 Minutes of Assault Bike or Rowing (for Max Calories)
2 Minutes of Strict Handstand Push-Ups
1 Minute of Strict Pull-Ups
Rest 3 minutes

12 min to find the biggest weight you can complete the complex.
Power clean + front squat + split jerk + front squat

WORKOUT 16.1
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

Jump on 60/50cm box with max extra weight.

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds
8 decline push ups
8 bent over row
8 squats

gym goat(5)

Metcon/Metcon-comp(amrap20)
open 16.1

Workout 16.1 Variations
Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17)

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
(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)

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.

(optional)
Power(15) choose 1 or 2
box squat 5x1
floor press 5x1
sumo dead 5x1

Finisher
50 bfsu
stretch and roll

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
10 air squats
10 plank to bridge
10 hollow rocks

Power(15)
back squat
pull chart for loads. Use 90% of 1rm established last week.
5@65%
5@75%
5/max reps @85%

Fitcamp
3rds
400m run
20 step ups
20 burpees
20 kb swings

Metcon(15)
3rds
400m run
21 wallballs
42 du's/su x3

Metcon-comp(15)
3rds
400m run
21 wallballs
9 muscle ups

Finisher
100 bicycles
1 min samson stretch
1 min shoulder distraction

For time:

39 DU
39 Burpees
39 DU
39 cal Row
39 DU
39 cal Row

3 Rounds of:
3 DL 110/80kg
9 Box jump 60/50cm

Followed by

9 Rounds of:
3 Ring dips
9 WB 9/6kg

Finally

3 Rounds of 9 reps each:
- DB cluster 2x15/10kg
- Pull-ups
- Weighted sit-ups 15/10kg

Monday
Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
10 air squats
10 plank to bridge
10 hollow rocks

goat work(5)

back squat(20)
work up to one rep max
we will use this number to establish loads for next strength cycle.

Fitcamp
20 db pp
20 handstands or 10 wall walks
20 ranger sit ups(partner)
40 burpees
20 manmakers
20 rev burpees
20 db pp

Metcon (13)
5rds
4 ft squat 135/95
8 burpees over bar
12 ttp/ttb

Metcon-comp(13)
4 rds
4 ft squat 185/125
6 muscle ups
8 ghdsu
500m row

Finisher
90 sec six inch hold
30 scap push ups
1 min samson per side

10 Push press
50% of 1RM