Warm-up

15 Cal Row 10 Goodmornings (light KB) 2 Wall Walks 10 KB Deadlifts (light) 10 Kip Swings 15 Cal Row 10 Single Leg KB Deadlifts 2 Wall Walks -Hamstrings Stretch (0:45 per side) Barbell Warm Up: 5 Romanian Deadlifts 5 Tempo Deadlifts (tempo on the way down) 5 Deadlifts

STRENGTH

DEADLIFT : 4X3 AT 80% 1RM, REST 1:30

Deadlift 4×3 at 80% 1RM Rest 1:30 between sets.

METCON

For time: 21-15-9 reps of: Deadlift, 225/155 lbs Handstand Push-up — then — 21 Chest-to-bar Pull-ups Handstand Walk, 50 ft 15 Chest-to-bar Pull-ups Handstand Walk, 50 ft 9 Chest-to-bar Pull-ups Handstand Walk, 50 ft

Time Cap: 16 mins

For Quality

3 rounds for quality of: 50 Banded Tricep Extensions Handstand Hold, 45 secs

Cash Out Only if you have 5-10 minutes to spare in the class. Banded Tricep Extensions- red band Scaling Options: Use a deadlift weight that you can hold in at least sets of 7 unbroken! Scale to regular push ups if needed or lower the reps of HSPU to 15-12-9 or even 12-9-6 if needed. Scale to regular pull ups and lower the volume if needed or sub inverted rows. Sub for the hsw could be 3 wall walks.