1) Conditioning (Benchmark)
Open 16.4
13 Min Amrap
55 Deadlifts (225/155; 185/130; 145/105; 105/80)
55 Wallballs* (20/14; 14/10; 10/6) Men: 10 ft target Women: 9 ft target
55 Calorie Row or 800 m run
55 Handstand Push-ups (Flat ground (ab mat with appropriate plates for hands); 25 lb plate under ab mat; 45 lb plate under ab mat); 55 hand release push-ups
*The back of the basketball goal (the post) may work for wall balls. If not, you can find another spot or just do thrusters with the ball.
2) Strength
20:00 clock
7 Sets of Hang Clean+Clean+Jerk
Touch and go the clean
Start at 75% of 1 RM and move up
3) Interval (Extra Credit)
5 Rounds
12 Box Jumps (24/20; 20/16); 12 Step-ups (24/20; 20/16)
12 Ring Dips; 6 Ring Dips; 12 Jumping Ring Dips*; 6 Jumping Ring Dips
Rest 1 min
*Set rings about 3 inches above wrists
320 Gym 
1) black: 171
2) 185; 195; 200; 205; 210; 210 (failed the jerk); 205
3) 11:23
LikeLike
1. BROWN deadlift, BLACK wall balls, 800 m run, BLACK handstand push-ups
Completed 20 handstand push-ups through the first round (essentially 130 reps + the 800 run)
2. 135, 145, 155, 165, 170, 175, 185
3. 11:48
LikeLike