Strength:10 Minutes to Establish a Heavy Push-Jerk*From Rack MetCon:AMRAP 15400m Run10 Box Jumps 30/245 Push Jerks 185/135 *Not from rack*Target: 4-5 Rounds*Scale run to 300m if mile time is more than 9 minutes*Scale weight to 60-70% of Push Jerk*Scale box height to appropriate height. No step-ups unless deemed necessary by coach.

OPEN WORKOUT 16.3 OPTIONAL WORKOUTS TO BE COMPLETED FRIDAY OR SATURDAY DEPENDING ON WHEN/IF YOU COMPLETE 16.3 Solo:“Diane” 21-15-9 Deadlift 225/155 & HSPU Partner:20 Minute AMRAPPartner A Rows for Calories,Partner B DB Farmer Carry 200m (53/35), then switch.Score is Calories

Complete in any order, nothing is for time.A) 30 DB Man Makers B) 2x800m Prowler Push (50/30)C) 50 GHD Sit-Ups Self-myofascial release: Pecs, anterior shoulder, bicepShoulder Mobility

Strength:Build to a heavy muscle cleanthen7x(1 power clean + 1 [3sec] Pause Front Squat + 1 Clean)***start at muscle clean weight and work up

Strength:Build to a heavy muscle snatchthen 7x(1 power snatch + 1 OHS + 1 Snatch) ***start at your muscle snatch weight and work up MetCon:“G.I. JANE”100 Burpee Pull-Ups for time

Skill:-False Grip Holds on Rings-Arch to Hollow Swings on Rings-Muscle-Up Transitions MetCon:AMRAP 14100m Run9 DB Thrusters (45/25)1 Rope Climb (sub 10 K2E)

OPEN WORKOUT 16.2Optional Workout for those attending Friday & Saturday Strength:4x (1 Power Snatch + 2 Snatch) @ 60%Metcon:AMRAP 1430 Double-Unders20 Alt DB Snatch (35/25)10 Push-Ups

1 mile run3RNFT:20 weighted good mornings (light to mod)15 ring dips10 evil wheelsMobility: Hip

Strength:Clean Pulls 4×5@85% EMOM 24:1- 3 Cleans @70-75%2- 6 Strict Pull-Ups3- 9 Burpee Box Jump Over

Strength:5x(1 Push Press + 2 Push Jerk)**Start at 60% of 1RM PP and work up MetCon:“Air Force”For Time20 Thrusters (95/65)20 SDHP20 Push Jerks20 OHS20 FS**4 burpees at the top of each min(Target time ~ 7-10min)