Workout 16.4 & 17.4

Complete as many rounds and reps as possible in 13 minutes of:

• 55 deadlifts
• 55 wall-ball shots
• 55-calorie row
• 55 handstand push-ups
  

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

For time:

• 10 dumbbell snatches
• 15 burpee box jump-overs
• 20 dumbbell snatches
• 15 burpee box jump-overs
• 30 dumbbell snatches
• 15 burpee box jump-overs
• 40 dumbbell snatches
• 15 burpee box jump-overs
• 50 dumbbell snatches
• 15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb. dumbbell and 20-in. box

Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:

• 50-ft. weighted walking lunge
• 16 toes-to-bars
• 8 power cleans

Then, 2 rounds of:

• 50-ft. weighted walking lunge
• 16 bar muscle-ups
• 8 power cleans

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Men use 50-lb. dumbbells
Women use 35-lb. dumbbells

Prior to 8:00, complete:

3 rounds of:

• 6 chest-to-bar pull-ups
• 6 squat snatches, (95 / 65 lb.)

Then, 3 rounds of:

• 7 chest-to-bar pull-ups
• 5 squat snatches (135 / 95 lb.)

Prior to 12:00

3 rounds of:

• 8 chest-to-bar pull-ups
• 4 squat snatches (185 / 135 lb.)

Prior to 16:00

3 rounds of:

• 9 chest-to-bar pull-ups
• 3 squat snatches (225 / 155 lb.)

Prior to 20:00

3 rounds of:

• 10 chest-to-bar pull-ups
• 2 squat snatches (245 / 175 lb.)

Prior to 24:00

3 rounds of:

• 11 chest-to-bar pull-ups
• 1 squat snatch (265 / 185 lb.)

*Only If all reps are completed, time cap extends by 4 minutes.

10 rounds for time of:

• 9 thrusters
• 35 double-unders

Men use 95 lb.
Women use 65 lb.

TC:15

OFFICIAL VARIATIONS
Rx’d: (Ages 16-54) Men use 95 lb. Women use 65 lb.

Teenagers 14-15:
Boys use 65 lb. Girls use 45 lb.

Masters 55+:
Men use 65 lb. Women use 45 lb.

Scaled: (Ages 16-54)
Men use 65 lb. and perform single-unders Women use 45 lb. and perform single-unders

Scaled Teenagers 14-15:
Boys use 45 lb. and perform single-unders Girls use 35 lb. and perform single-unders

Scaled Masters 55+:
Men use 45 lb. and perform single-unders Women use 35 lb. and perform single-unders