3.20.17

burpee

warm up:

35/25 cal row

then 

12 min AMRAP

a) 5-8 Deadlifts increasing weight each round

(95/65, 135/95, 185/135, 225/155)

b) 6-10 wall ball shots 20/14

c) 4 handstand push ups to specifications (or 4 hand release push ups)

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WOD:

17.4 or

For time: 

cash in: 200 m run

5 RFT

10 burpee box jump overs 24/20

10 sandbag squat cleans

cash out: 200 m run

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Cool down: 200 m walk

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Extra Credit: Back Squat

4×5 @ 75%

5×4 @ 80%