A. Every minute, on the minute, for 15 minutes:

3 Strict Pull-Ups

3 Renegade Rows (Renegade Row = Push-Up, Row Left, Push-Up, Row Right)

B. For max reps:

3 Minutes of Assault Bike (for calories)

Rest 2 minutes

3 Minutes of Burpees Over a Box (24″/20″)

A. Take 12 minutes to build to a 1-RM Strict Weighted Pull-Up

(any grip of your choice – supinated, mixed or pronated are all acceptable)

When the clock hits 12 minutes…

Complete as many reps as possible in 3 minutes of:

Strict Pull-Ups (any grip)

Note two scores: best successful 1-RM in first 12 minutes, and number of reps achieved in the 3 minutes – and if comfortable doing so, also add your current bodyweight. E.g., 88 lbs, 43 reps, BW = 160 lbs.

B. Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:

Ring Dips

Chest-to-Bar Pull-Ups

A. Every minute, on the minute, for 15 minutes:

Hang Snatch x 1 rep

(Perform from mid-thigh; and make the most of your reps here, pull the barbell off the floor as if you were going to snatch it, pause for a moment at mid-thigh, and then snatch from there.)

*Sets 1-3 – 50% of 1-RM Snatch

*Sets 4-6 – 60% *Sets 7-9 – 70%

*Sets 10-12 – 75-80%

*Sets 13-15 – 80-85%

B. Every 2 minutes, for 16 minutes (8 sets):

Front Squat

*Sets 1-2 – 2 reps @ 60-70%

*Sets 3-4 – 2 reps @ 70-80%

*Sets 5-6 – 1 rep @ 80-90%

*Sets 7-8 – 1 rep @ 90+%

C. Three rounds for time of:

21 Calories of Assault Bike

15 Deadlifts (225/155 lbs)

9 Bar Muscle-Ups

D. Three sets of:

Ring Dips (with a hold) x 10-15 reps @ 20X2 (externally rotate at the top, thumbs out and hold for 2 seconds)

Rest 30 seconds

Strict Chest-to-Bar Pull-Ups x Max Reps

Rest 30 seconds

Please adhere strictly to the 30 second rest periods.

A. Every minute, on the minute, for 15 minutes:

Minute 1 – Front Squat or Goblet Squat x 8 reps

Minute 2 – Box Jumps x 10-12 reps

Minute 3 – Tempo Push-Ups x 10-12 reps @ 1111

B. Three rounds for time of:

Run 400 Meters

30 Kettlebell Swings

20 Goblet Squats

A. Every two minutes, for 16 minutes (8 sets of):

Front Squat x 2-3 reps

Build over the course of the eight sets to today’s heaviest triple.

B. Three rounds for time of:

Run 400 Meters

30 Double-Unders

20 Deadlifts (155/105 lbs)

10 Front Squats (155/105 lbs)

A. For time:

Run 400 Meters

10 Strict Handstand Push-Ups to 8″/4″ Deficit

Run 400 Meters

20 Strict Handstand Push-Ups to 4″/2″ Deficit

Run 400 Meters

30 Strict Handstand Push-Ups

Run 400 Meters

Rest until the running clock reaches 20:00, and then…

B. When the running clock reaches 20:00…

For time:

Run 800 Meters

30 Muscle-Ups

Run 800 Meters

Open 16.3

Open 16.3

Open 16.3

WORKOUT 16.3

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.

Notes
This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 10 power snatches, then move to the pull-up bar to perform muscle-ups. After 3 reps, the athlete will move back to the barbell and begin their next round.

Your score will be the total number of repetitions completed within the 7-minute time cap.

Tiebreak
The scoring for this workout includes a tiebreak. At the end of each round, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed your last full round. In the case where 2 athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.

Equipment
• Barbell
• Plates to load to the appropriate weight for your division
• Collars
• Pull-up bar

For each workout, be sure the athlete has adequate space to safely complete the workout. Clear the area of all extra equipment, people or other obstructions.

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 34 kg (75 lb.), 29 kg (65 lb.), 25 kg (55 lb.), 20 kg (45 lb.), and 15 kg (35 lb.).

Workout 16.3 Variations

Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17)

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.

Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches (Fitness Athletes: DB Ground to Overhead 30/10)
5 jumping chest-to-bar pull-ups

Men use 45 lb.
Women use 35 lb.

Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 chest-to-bar pull-ups

Men use 65 lb.
Women use 45 lb.

Scaled Masters (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 jumping chest-to-bar pull-ups

Men use 45 lb.
Women use 35 lb.

Teens (Teen boys 14-15, Teen girls 14-15)

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Boys use 65 lb.
Girls use 45 lb.

Scaled Teens (Scaled Teen Boys 14-15, Scaled Teen Girls 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 16-17)

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 jumping chest-to-bar pull-ups

Boys use 45 lb.
Girls use 35 lb.

Open 16.3

Open 16.3

A. Every 10 minutes, for 40 minutes (4 sets), complete the following as quickly as possible:

Run 800 Meters

15 Strict Handstand Push-Ups or L-Seated DB Presses

15 Strict Pull-Ups

15 Strict Ring Dips

B. Every minute, on the minute, for 6 minutes:

Minute 1 – Lean Away Pull-Ups x 3-4 reps @ 4111

Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm

A. Every 10 minutes, for 40 minutes (4 sets), complete the following as quickly as possible:

Run 800 Meters

15 Strict Handstand Push-Ups

15 Strict Pull-Ups

15 Strict Ring Dips

B. Every minute, on the minute, for 6 minutes:

Minute 1 – Lean Away Pull-Ups x 3-4 reps @ 4111

Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm

Rest Day

FITNESS EXPRESS

Four rounds for max reps of:

60 seconds of Kettlebell Swings (32/24 kg)

Rest 60 seconds

60 seconds of Push-Ups

Rest 60 seconds

60 seconds of Box Jump-Overs (24″/20″)

Rest 60 seconds

60 seconds of Push Press (115/75 lbs)

Rest 60 seconds

Perform in teams of two, one partner working for the full 60 seconds, then resting and supporting their teammate for 60 seconds. Track scores either individually or as a team.

FITNESS

A. Every 2 minutes, for 12 minutes (6 sets):

Back Squat

*Set 1 – 10 reps

*Set 2 – 10 reps

*Set 3 – 8 reps

*Set 4 – 8 reps

*Set 5 – 6 reps

*Set 6 – 6 reps

Add weight every set.

B. Every 3 minutes, for 15 minutes (5 sets) for times:

Row 250/200 Meters

8 Front Squats or Goblet Squats

12 Toes to Bar

A. Every 2 minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 6 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 2 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

followed by…

One set of:

Back Squat x Max Unbroken Reps @ 83%

(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

B. Every 3 minutes, for 15 minutes (5 sets) for times:

Row 250/200 Meters

8 Front Squats (175/115 lbs)

12 Toes to Bar

A. Every 2 minutes, for 16 minutes (8 sets):

Front Squat

*Sets 1-2 – 2 reps @ 60-70%

*Sets 3-4 – 2 reps @ 70-80%

*Sets 5-6 – 1 rep @ 80-90%

*Sets 7-8 – 1 rep @ 90+%

B. Four sets for times of:

30 Wall Ball Shots (30/20 lbs)

7 Muscle-Ups

Rest 2 minutes

C. For time:

Row 1000 Meters

20 Shoulder to Overhead (175/115 lbs)

100-Foot Handstand Walk

D. Three sets of:

Reverse Hypers x 20 reps @ 1010

Rest as needed

Supine Ring Rows x 10 reps @ 2111

Rest as needed