Open 16.4

RX
13-Minute AMRAP:
55 Deadlifts (102/ 70kg)
55 Wall-Ball Shots (20#/ 14#)
55 Calorie Row
55 Handstand Push-ups

Scaled
13-Minute AMRAP:
55 Deadlifts (61/ 43kg)
55 Wall-Ball Shots (20# /10#)
55 Calorie Row
55 Hand-Release Push-ups

Workout of the Day

Perform in teams of two, one partner working for the full 60 seconds, then resting and supporting their teammate for 60 seconds. Each Athlete will perform the same exercise before moving to the next.  Track scores either individually or as a team.

Four rounds for max reps of:
60 seconds of (USA) Kettlebell Swings (32/24 kg)
Rest 60 seconds
60 seconds of Push-Ups
Rest 60 seconds
60 seconds of Box Jump-Overs (24″/20″)
Rest 60 seconds
60 seconds of Push Press (50/35)
Rest 60 seconds

Weilimdorf: 
A.1. 3 x 2-5 reps of Muscle-Ups with a Pause at Receiving and Pause at Full Extension

A.2. 3 x Handstand Walk x 10 meters
(use partner assist or Handstand Wall Walks if you don’t have handstand walks yet)

A.3.  3x Strict Toes to Bar x 5-8 reps 

Mitte:
A.1.: Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps
(A.2 & A.3. are the same for everyone)

B.
4 Rounds for time:
Row 500 or Run 400 Meters
40 Double-Unders
5 Strict HSPU (If you choose to Kip, perform 8 Kipping HSPU.  If you do 3 strict and have to Kip 2, then you will have to kip 3 more to get a total of 8 reps.)

A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 8 reps
(try to perform with the same load or greater than what you used during the Pause Back Squats on  Thursday)

B.
For time:
40 Wall Ball Shots
400 Meter Run
40 Burpees
400 Meter Run
40 Wall Ball Shots

A.
Every two minutes, for 16 minutes (8 sets of):
Deadlift x 2-3 reps

Build over the course of the eight sets to today’s heaviest triple.

B.
Three rounds for time of:
Run 400 Meters
30 Double-Unders
20 Deadlifts (70/45)
10 Front Squats (70/45)

A.
 EMOM, for 12 minutes:
 2 Pause Back Squats @ 75% of 1-RM

B. 21 - 15 - 9:
 Shoulder to Overhead (50/ 30kg)
 Pull-Ups
 (take the push press from the ground, not a rack)

C.
 Finish off with Rowing Intervals:   
Set the rower to intervals and perform 2 rounds of 500 meter row with 90 secs rest in between.

​A.
 15 minutes of Muscle Up Progression and "Kip" work

B.
 Three rounds for time of:
 10 x Hang Power Snatch (115/75 lbs.)
 15 x Ring Dips

C.
 Tabata Hollow Rocks

A.
 Five sets of:
 Squat Clean & Thruster + 2 Thrusters
 Rest 10-15 seconds
 Strict Pull-Ups x 6 reps
 Rest 90-120 seconds

(Build up to the heaviest clean + thrusters possible over the course of the five sets – e.g., 60, 65, 70, 75, 80 kg)

B. For time:
 5 Kettlebell Swings (24/ 32kg)
 5 Box Jumps 
 10 Kettlebell Swings 
 10 Box Jumps 
 15 Kettlebell Swings
 15 Box Jumps 
 20 Kettlebell Swings
 20 Box Jumps 
 25 Kettlebell Swings 
 25 Box Jumps 
 30 Kettlebell Swings
 30 Box Jumps