Open 16.4
13 Min AMRAP:
55 Deadlifts (225/155)
55 Wall Ball Shots (20/14)
55 Calorie Row
55 Handstand Push-ups
(See games.crossfit.com for full rules and details.)

On a 4 minute Clock, work for 30 secs and rest for 30 secs:
Wall Walk Handstand Holds with Shoulder Taps
*Rest 2 minutes
On a 4 minute Clock, work for 30 secs and rest for 30 secs:
L-Sits

10 Minute AMRAP:
10 Pull-ups
15 Sit-ups
20 Lateral Box Jump-overs (24/20)

Complete 500 Double Unders for Time:
At the beginning of each minute, perform 3 Front Squats (135/95) by cleaning the barbell from the ground. Execute as many double unders as possible until the end of the minute.
*15 minute Time Cap

Kb Turkish Get-ups
Every 90 seconds for 7:30, perform 1 TGU per arm, increasing weight if able.

Complete for Time:
50 ft Db Front Rack Walking Lunges (40/30)
10 Db Burpee Power Cleans (40/30)
50 ft Db Front Rack Walking Lunges
8 Db Burpee Power Cleans
50 ft Db Front Rack Walking Lunges
6 Db Burpee Power Cleans
50 ft Db Front Rack Walking Lunges
4 Db Burpee Power Cleans
50 ft Db Front Rack Walking Lunges
2 Db Burpee Power Cleans

1000 meter Row Re-Test!

Core Superset

“Eva”
Complete 5 Rounds for Time:
800 meter Run
30 Kb Swings (70/50)
30 Pull-ups

Level 10 Row WOD:
2.5 minutes Easy (RPE 4)
30 seconds Rest
6 Min EMOM: 6 HARD pulls from a complete stop and then rest or lightly row (ALL OUT effort!)
1 minute Easy

Open 16.5
21-18-15-12-9-6-3
Thrusters (95/65)
Bar-over Burpees
(See games.crossfit.com for the scaled versions.)

Level 7 Row WOD:
1 minute Easy (RPE 4)
4 minutes @ RPE 7 (~best 5k pace)
1 minute Easy
4 minutes @ RPE 7
1 minute Easy

Complete for Time:
2 mile Run

7 x 500 meter Descending Row Intervals + Chest to Bar Pull-up Ladder
*Choose an interval send-off: 3:00, 2:30 or 2:00 for the intervals. The goal is to decrease the row time each interval. In the recovery time of equal length, complete the chest to bar pull-up reps.
 C2B Pull-up Ladder:
14, 12, 10, 8, 6, 4, 2

 Warm-up Row WOD:
5 minutes steady rowing, building effort each minute (RPE 4 – RPE 8)

“Crossfit Total”
Back Squat
1-1-1
Shoulder Press
1-1-1
Deadlift
1-1-1