5x 10 - Sumo Dead Lift High Pull 53/35 10 - Box Step Up's w/ KB 53/35 150 m over Carry w/ KB 53/35

16.1 Workout 16.1. Complete as many rounds and reps as possible in 20 minutes of: 25-ft. overhead walking lunge 8 burpees 25-ft. overhead walking lunge 8 chest-to-bar pull-ups Men lunge 95 lb. Women lunge 65 lb.

20 Minute AMRAP Buy in: Light isabel 30 - Snatch 95/65 Then: Max thrusters 95/65 400 m Run

WOD HELEN 3x 400 M Run 21 - KB Swing 53 / 35 12 - Pull up

Strength Strict Press 5x3 @ 80% of 1 Rep WOD AMRAP 15 MInute 1 - Clean ( Squat ) 185/105 5 - Burpee Over Bar 10 - T2B 20 - Double Unders

40 - Wall Balls 30 - Pull-Ups 20 - Box Jumps 30/24 10 - Over Head Squats 185 / 115 * Run 400 m Between each movement.

20 Minutes Mobility. Don't run from it you all need it. 13 Minute AMRAP 3 - Dead LIfts 315/205 10 - HSPU 300 m RUN

20 Minute AMRAP 10 - Burpee 20 - KB Swings 30 - Sit-Up's 40 - Air Squats

WOD 10x Power snatch 95/65 10 - T2B 30 - Double Unders *The power clean starts at 1 and each round increses by 1. Last round will look like the following 10 - Power Snatch 10 - T2B 30 - Doubles * 30 Minute Cap

1 Rep Max Clean 25 Minutes to find 1 Rep max (traditional clean catching in the bottom ) WOD 10 Minute AMRAP 21-15-9 Wall Balls 20/14 Pull_ups If you finish Go back through until time expires