Strength 

Deadlift 
3×2@90% working sets 

MetCon 

25 kb swings 53/35
200 m run 
20 push-ups 
4 rounds   
  

Strength

Back squat 
 
4×5@80%

MetCon 

200 m run 
10 clean and jerk at 135/95
1 min rest 
14 min amrap

The goal is to fit as many intervals into the 14 minutes by maintaining a highly intense pace during the work phase! 

  

Strength 

Push/split jerk 
4-4-4-4-4-4-4

MetCon 

42 medball cleans 
21 burpees 
30 medball cleans 
15 burpees 
18 medball cleans 
9 burpees 
For time 

  

Strength 

Front squat 

1×10@55%
1×8@60%
1×8@65%
4×8@70%

MetCon 

55 deadlifts 135/95
55 air squats 
800m run 
55 HR push-ups 
13 min amrap

  

  Great work today to those whom completed 16.4! It was a tough wod! 

16.4
55 deadlifts 225/155
55 wallballs 20/14
55 cal row 
55 HSPUs 

13 min amrap 

 Strength 

Clean and jerk 

3×1@65%
4×1@75%
5×1@85%

MetCon 

30 wallballs 20/14
15 sit-ups 
5 burpees 
10 min amrap 

  

  Strength 

Bench press / push press 
2×10@60%
4×8@65%

MetCon 

24-18-12
Alternating DB clean and jerk 45/35
Toes to bar 
Pistols 

Strength 

Front squat

1×10@60%
1×10@65%
4×10@70%

MetCon 

20 sit-ups 
10 box jumps 
8 min amrap 

  

Strength

Clean complex 

1 power clean 
1 squat clean 
2 front squats
1-1-1-1-1-1-1-1-1

MetCon 

30 Russian kbs 53/35
15 leg lifts 
5 strict pull-ups 
12 min amrap

  

Great work on 16.2 guys! It was a doozie! 

Strength 

Bench press / push press 

1×10@60%
1×8@70%
1×6@75%
1×4@85%
3×2@90%

MetCon 

100 m sprint 
15 HR push-ups 
10 goblet squats 53/35
7 rounds (RX) 
5 rounds (scaled)