STRENGTH: (15 min)

#deadlift 

Build to a Heavy Set of 8

BeachFit will do:

AMRAP 12

:20 Plank

10 Single KB Deadlift

5 Cal Bike

WOD:

#napalm (22 Min Cap)

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2 Rounds For Time:

10 Bar Muscle-ups  (Scale to Pullups or Ring Rows +10 Bench Dips)

20 Bar-Facing Burpees

30 Deadlifts (225/155)  *BeachFit will do Double KB Deadlifts

40 Wallballs (30/20)

CASHOUT:

Strict Handstand Push-ups 

7 Rounds, Not For Time:

35 Unbroken Double-Unders (Rx+50 DU) + 30% of Strict Handstand Push-ups

*Scale to pike pushups, regular pushups to the floor, or dumbbell strict presses.  Scale to 70 Single Unders