WOD:

1) 4 minute AMRAP:

20 Chest-to-bar Pull-ups

50 Double-unders

15 Squat Snatch 95/65, 13 @ 135/95, 11 @ 185/135, 9 @ 205/145, 7 @ 225/155

This workout is the same setup as 16.2. You have 4 minutes to complete the first round of the workout which ends with 15 Squat Snatch @ 95/65. If you complete the 15 Snatch in under 4 minutes you earn another 4 minutes to then try and get through another round. You may start work on the next round immediately. Each round the loading on the Snatch goes up and the rep count goes down. Total time that can be earned is 20 minutes, like 16.2, if you make it to the 5 round then the workout becomes a for time workout not an AMRAP.

2) 4 rounds AQAP:

1000m Assault Bike

21 Wall Balls 30/20

15 Bar Facing Burpees

Rest as needed.

3) 10 minute Up Ladder:

1 Legless Rope Climb 15ft

2 Paralette Handstand Push-ups

Workout goes 1+2, 2+4, 3+6 and so on. You choose the deficit on the HSPU’s and whether you want to go strict or kipping.

4) Ring Push-up: 8 x :20/1:0

Max reps.

5) Banded Tricep Press Downs: 100 reps

Break up into as many sets as needed.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE