FUNday 17.4

WORKOUT 17.4 (Ages 16-54)

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 

Masters 55+:
Men deadlift 185 lb., throw 20-lb. ball to 9-ft. target and push press 95 lb. 
Scaled: (Ages 16-54)
Men deadlift 135 lb., throw 20-lb. ball to 9-ft. target and perform hand-release push-ups
Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and perform hand-release push-ups 

Thursday

5 Rounds for TIME of:
  10 KB Clean & Jerks (53/35)
    3 Muscle-Ups

Wednesday

Back Squat: 3-3-3-3-3

GHD Situps: 10-10-10

Tuesday

4 Rounds for TIME of:
  6 Legless Rope Climbs
  6 Push Jerks (135/95)
 20 KB Swings (53/35)

Monday

Take another shot at 17.3 or...

For time:
Row 500 meters
30 body-weight bench presses
Row 1,000 meters
20 body-weight bench press
Row 2,000 meters
10 body-weight bench presses