With a partner split how you want

40-30-20 reps for time of:
Kettlebell Swing, 70/53
Thruster, 95/65

Then

Amrap 8 minutes of:
10 Bar-facing Burpee
6 Ring Muscle-ups (12 pulls, 12 dips sub)

3 Rounds for time of:
400m Run (if raining one partner row 400, ski 400…. don’t worry about we will figure it out)
24 Wallball Shots, 20/14 (split)
12 Deadlifts, 245/165 (Split)

*Rest 5 minutes between workouts

8am endurance
Teams of 2 for cals switching whenever you want.
15 Minutes bike
15 Minutes row
15 Mintues ski

9am
Solo
7 Rounds
400meter run
1 rope climb
(then 7 sets of this complex)
1 deadlift 135/95
1 Hang squat clean
1 Front squat
1 Push jerk

2:00 Shoulder Swimmers

Then

Alt. EMOM 9:00 (:50s working :10s Transition)
1- PVC Overhead GFYs (GFY = R-Leg Lunge + L-leg lunge + squat)
2- Bar Facing Burpees
3- Ring Rows

Logistics are tough on this one so plan out WELL BEFORE THE WOD where you walking with a barbell overhead if you are doing that version. There are other people in the gym doing the workout at the same time so pay attention and communicate. Maybe we can use the NEW TURF!

“16.1”

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge 95/65lbs
8 bar facing burpees
25-ft. overhead walking lunge 95/65lbs
8 chest-to-bar pull-ups

Scaled
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. front rack walking lunge 45/35lbs
8 bar facing burpees
25-ft. front rack walking lunge 45/35lbs
8 jumping chin-over-bar pull-ups

See notes for logistical considerations/modifications
Josh Bridges: 365 reps (14+1 rounds and reps) Austin Spencer: 307 reps (11+21 rounds and reps)

Feel: Cardio

Pacing: Sustain

Target Score: 7 Rounds

Firebreather Score: 10+ Rounds

Scaling/Logistical modifications

If floorspace for lunging is limited, consider one of the following:

– Have athletes lunge 25′ to determine number of steps required and then have athletes perform that number of in-place steps for each 25′ lunge.

– Have athletes perform 8-10 steps in place.

• DB Alternative: athletes use 50s/35s (Rx), 35s/20s (Scaled) and lunge 25′ with one DB locked out overhead and the other in the front rack. Athletes switch arms each time they lunge, and perform DB facing burpees instead of bar facing.

Coach Focus: Open re-test is 20 minute merry go round. Since this is an Open WOD Test, if reasonable let athletes take a crack at RX.  Consider the DB version if space is an issue (see above).

AMRAP 5 Minutes
12 Light DB Deadlifts
9 Light DB Hang Cleans
6 Light DB Shoulder to Overhead
:10 machine Sprint

Skill- Don’t skip if you don’t like or have no interest in going upside down. YOU DO NOT have to work on handstand work if you no interest in doing it. we have plenty of alternatives available including not going up side down at all.

HS Walk Skill

EMOM 2 Minutes
:30 HS Hold, shift weight from one hand to the other
EMOM 2 Minutes
:20 Shoulder Taps
EMOM 2 Minutes
25-10′ HS Walk
*not going up side down, no problem do this
EMOM 2 Minutes :30 second db hold overhead
Emom 2 minutes :30 seconds of alternating DB presses
EMOM 2 minutes :30 seconds of Db presses

or, for proficient athletes:
10′ Shuttle (5′ out and back)
20′ Shuttle (10′ out and back)
30′ Shuttle (15′ out and back)
40′ Shuttle (20′ out and back)
50’ Shuttle (25’ out and back)

Wod

5 Rounds
20/14 Calorie row or ski or 16/12 echo bike cals
40′ Handstand Walk
5 Deadlifts @ 70-75% 1RM
Rest 3:00

Feel: Gas

Pacing: Reach

Target Score: Sub-27 Minutes (~3:00 per round)

Firebreather Score: Sub Sub-22 Minutes (2:00 per round)

Scaling

• AAB: Calories should not exceed 2:00 of work in any round, reduce calories if this is the case
• HS Walk: If an athlete can walk 10’ at a time, allow them to HS Walk, but consider scaling the distance back to 20’ or 30’. If HS Walks aren’t developed yet, Perform 3 Wall Walks
• DL: Should not exceed 75% of the athlete’s 1RM.

Coach Focus: Every part of todays conditioning is meant to make your athletes very uncomfortable. We are looking for athletes to have a beefy dose of each movement but for it to be something an athlete can still attack aggressively,

2:00 Row/Ski/run@ Moderate Pace
1:00 Banded Good Mornings
1:00 Banded Pull Downs
1:00 Single Unders
2:00 Row/Ski/run @ Workout Pace

Wod
Run 5k OR Ski 5k OR Row 5k
Do one or two. if you do 2 really focus on pushing the pace of one of them and doing the other at a forever pace.

Short wod will posted if you want to get some crossfit in or use the rest of the time for open gym BUT focus on the 5k first.