Workout 16.4 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)
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

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 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 hand release push-ups

Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target

27-21-15-9

wallball @20/14lb
kbs @24/16kg
sit up

(Target under 8min, Time cap 13min)

Snatch balance 5x3

Partner Wod
Open 20.1
10 Rounds for time
8 Ground to overhead 45/30kg
10 Bar Facing burpee

You go, i go

A)
Push-ups on Kettlebells
4 x submax. 2-3 reps shy of failure. Rest 60s.

B)
Elbow Out Landmine Row
4 x 10-12. Rest 60s.

C)
DB Forearm Plank Rotation
4 x 10 ea. Rest 60s.

20 min AMRAP

5 pull ups
10 push ups
15 air squats

15min amrap

50 DU
5 DL @ 100/70kg
5 ttb

EMOM x30

1) monostructural
2) round of cindy
3) 10-30m D-ball / farmer carry / rest

Warm Up
3 min cardio machine (increase pace each min a bit)
then
With red or blue band
30-40 band pull from different positions (keskeltä, ristiin, niskan takaa yms)
then
2 rounds
50 single unders
10 scap pull ups
5 kipping knee raises
10 v-ups
5 up downs
5 jumping pull ups

test todays workout movements and get ready for them in 5-10 minutes