Thursday031716

•••

10-round Tabata squat

Then, 3 attempts at max handstand hold. Rest as needed between attempts. 

•••

Record total squats, and all three handstand attempts individually. 

Wednesday 031616

•••

Strict press 5rm

•••

3 rounds for total reps of:

:40 wall balls

:20 rest

:40 sdhp

:20 rest

:40 box jump 24/20

:20 rest 

:40 push press 75/55

:20 rest

Tuesday031516

•••

2 RFT 

20 strict pullups

50 abmat situps

800m run

Monday031416

•••

Back squat 5rm

•••

9-15-21

Deadlift 245/165

Ring dip

Friday031116

•••

7 min AMRAP 

10 snatch 75/55

3 bar muscle ups

Thursday 031016

•••

14 min AMRAP 

12 Alternating KB snatch (6 each arm) 50/40

16 Air squats

20 Double unders

Wednesday030916

•••

8 min AMRAP 

5 Toes to bar 

5 Chest to bar pullups

5 Thrusters 135/95

Then: 8 minutes to establish 1rm squat clean

•••

Refer to 071415

Tuesday 030816

•••

5 Rds of:

:40 of max rep Handstand Push-ups

:20 rest

:40 of max rep Burpee Box Jumps, 24.20

:20 rest

:40 of max rep Deadlifts, 225/155

:20 rest

Monday030716

•••

Back squat 10rm

•••

5 RFT 

200m run

14 KB swings

7 Power cleans 135/95

Workout 16.2

4-min. AMRAP + bonus time:

25 toes-to-bars

50 double-unders

15 squat cleans*

Time extends 4 minutes each time a round is completed.
* Reps decrease. Load increases.