For time:

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

Use the same loads you used in Workout 16.4.

10 min EMOM

2 power snatch + 1 squat snatch
at 70% of 1RM

For time
Row 1k 80% effort
rest 1min
85% effort
Run 400m
30 wall balls 30/20#; 10/9' target
30 DB walk lunges 25kg/30lbs/hand
30 box jumps step down 24/20""
30 T2B
60 DU
rest 3mins
Row 1k same time as above

Notes:
– pace the first row and go for same time on last row
– grinder pace on workout – time this
– record total time

'How's the diet going?'

'Not good. I had eggs for breakfast.'

'Scrambled?'

'Cadbury.'

Part 1
KB Swing
KB Squat
KB Reverse Lunge
KB Around the world
KB walkover

2,4,6...

One partner is working, one partner is resting. Alternate each exercise. Unilateral exercises are per side.

20 minute cap

Part 2
Curve 0.04
Bunny Hop Suicides
Ski x 10 strokes
Ab wheel x8

15 minute AMRAP

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 @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%

followed by…

Every 3 minutes, for 6 minutes (2 sets):
Back Squat x 1 rep @ 101+%

B.
Every 4 minutes, for 20 minutes (5 sets):
25 Wall Ball Shots (20/14 lbs)
50 Double-Unders

Note times for each set, and add them for total working time (e.g., 1:28 + 1:32 + 1:30 + 1:34 + 1:36 = 7:10)

A.
Every 2 minutes, for 12 minutes:
Minutes 1-2 & 7-8: Rope Climb x 2 ascents
(if you don’t have a rope, work on achieving 12 perfect L-Pull-Ups…or better yet, L-Pull-Ups Hanging from Towels)
Minutes 3-4 & 9-10: L-Sit Hold x 45 seconds accumulated time
Minutes 5-6 & 11-12: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)

B.
Complete as many rounds and reps as possible in 15 minutes of:
Run 600 Meters
15 Strict Pull-Ups (ladies – perform 10 strict)
15 Kettlebell Swings (32/24 kg)

In teams of 2 share the work and complete as many rounds as possible in 30 minutes:

60 cal row
50 sit ups
40 wall ball
30 med ball cleans
20 ring rows
10 ring dips

”Open workout 16.4 ”

13min amrap:
55 maastaveto (N 70kg / M 102kg)
55 wall-ball (N 6kg – 2,75m / M 9kg – 3,05m)
55cal soutu
55 HSPU – käsilläseisontapunnerrus
Tie-break-aika soudun jälkeen.

A.
Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: 3 Rolls to Candlestick + 6-8 Ring or Stationary Dips
Minutes 3-4, 9-10 & 15-16: 45-60 second Nose-to-Wall Handstand Hold
Minutes 5-6, 11-12 & 17-18:
Alternating Pistol Progressions x 6-8 each leg

B.
Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1 – Row 200/150 Meters
Minute 2 – 15 Kettlebell Swings
Minute 3 – 10 Thrusters
Minute 4 – 4-6 Strict Pull-Ups
(add weight if these are easy)

A.
Three sets of:
Strict Pull-Ups x Max Reps
Rest 45 seconds
Nose-to-Wall Handstand Hold x 45-60 seconds
Rest 45 seconds
Strict Supinated-Grip Pull-Ups x Max Reps
Rest 45 seconds
Hollow Rocks or Holds x 45 seconds
Rest 45 seconds

B.
Every 8 minutes, for 32 minutes (4 sets), complete the following as quickly as possible:
Row 500 Meters
Run 400 Meters
30 Push-Ups