AMRAP 13 mins: 55 Deadlifts (225/155 lb), 55 Wall-Ball Shots (20/14 lb), 55-cal Row, 55 Handstand Push-Ups.
Primary movement: DL/WB/Row/HSPU
Open 16.4 is the chipper of 55s: deadlifts at a stern 225/155, wall balls, a long row, and a wall of handstand push-ups - 13 minutes to get as deep as your weaknesses allow. Repeated as 17.4, its genius is the ordering: heavy hinging first poisons the midline for everything after, and the HSPU room at the end is guarded by whatever shoulders survive 55 wall balls and 55 calories. Few workouts diagnose an athlete's profile this precisely.
| Level (Reps) | Men | Women |
|---|---|---|
| beginner | 110 (into row) | 105 |
| intermediate | 165 (finish row) | 160 |
| advanced | 190 (into HSPU) | 180 |
| elite | 220+ (finish) | 215+ |
Total reps in 13 minutes (full round = 220).
Deadlifts in disciplined 8-10s with a sacred flat back - 55 at 225/155 is a workout by itself, treat it with fear and small sets. Wall balls 3-4 sets; row at a pace you can breathe through (3:30-4:15 for the 55), because the rower is disguised rest before the HSPU. At the wall: tiny sets (5s) immediately, tripod solid, kip legal. Your HSPU total in the final minutes IS the leaderboard - everything earlier just sets its price.
Scaled: 155/105 lb deadlifts, 14/10 wall balls, 55-cal row, 55 hand-release push-ups.
Log every result, see your progress over time, and know exactly where you stand.