Start up(14)
stretch 4 mins

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

3rds
8-12 walking lunge
3-6 strict pull ups
6-8 ghdsu

Power(16) optional post wod
bench/strict 5x5
deadlift 6x1
oh squat 5x2

Metcon
16.3 scaled

Metcon-comp
16.3 rx

Finisher
stretch and roll

Start up(14)
stretch 4 mins

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

3rds(8)
8-12 dips
8-12 kbs
12 du's or attempts

gym goat(5)

Power(16) choose one or two
bench or strict- chart week 2
front squat 4x3 w/2 sec pause on last rep of each set
good mornings 3x8 w/8 ghr following each set

Fitcamp
tabata 8x20/10
ball slams
tire flips
kb hold
sledge
squat jumps

Metcon (13)
otm 10 pull ups-modify as needed
65 wallballs 20/14

Metcon-comp(13)
otm 25 du's
30 bar muscle ups

Finisher
30 v ups
30 cuff iso
30 w raise

OPEN WORKOUT 16.2

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. (61/38 kg)
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. (83/52 kg)
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. (102/65 kg)
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. (124 / 79kg)
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. (142 / 93 kg)
Stop at 20 minutes.

A.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1.1
(rest 10 seconds between singles)

Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+

B.
For time:
5 Power Snatches (155/105 lbs)
10 Box Jump-Overs (24″/20″)
10 Power Snatches (145/100 lbs)
20 Box Jump-Overs (24″/20″)
15 Power Snatches (135/95 lbs)
30 Box Jump-Overs (24″/20″)

Athletes may only use one barbell, and must switch out their own weights.

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, mountain climbers

3rds(8)
8-12 walking lunge
3-6 strict pull ups
6-8 ghdsu

snatch bal 4x1(6)
squat snatch-work up(15)

Fitcamp
3rds
25 cal ad
50 single unders
25 g2oh
50 cal row

Metcon(12)
otm 15 du's/45 su
30 snatches 105/75

Metcon-comp(7)
Isabel 135/95

Finisher
100 knee tap crunch
lax lat smash 2 mins
low back smash

EMOM 8
3 Squat cleans
(3sec pause at the bottom and top)

Complete the following congo-line style in teams of 3, with each partner completing the following:
A. For time:
Row 1000m
50 x Thrusters 20/15kg
30 x Pull ups

Immediately followed by...
B. For time:
Row 1000m
25 x Thrusters 42,5/30kg
15 x CTB

For 30 minutes rotate the movements:
10 alternating dumbbell split snatches (light weight)
450 m run
15 Dumbbell wipers (both sides)
500 m row
2 min rest

“Holmenkollen”
In teams of 3, ski as many meters as possible:
While one team member skis, the others share the reps of the following workout and complete as many rounds as possible in 30 minutes:

10 sandbag get ups
300 m sandbag run

Rotate stations when runner finishes the run. Team result is the total meters on skiergo.

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, mountain climbers

3rds(8)
8-12 pvc oh squats
8-12 kbs
12 du's or du attempts

gym goat(5)

Power (16) choose 1 or 2
bench/strict- pull chart week 7
deficit dead-6x1
Front squat work up to a hvy two

Fitcamp
200m farmers carry
20 step ups
400m run
40 lunges
600m run
60 step ups
800m run
80 air squats

Metcon(18)
Nancy
5rds
400m run
15 oh squats 95/65

Metcon-comp(18)
5rds
8 chest to bar
400m run
8 hspu

Finisher
60 rtw
20 cuff iso per
1 min hip opener