WOD:

#team bradshaw

20 Rounds (10 Rounds each) Athletes complete full round then switch

3 Handstand Pushups *Scale to Inverted HSPU, or Hand Release Pushups

6 Deadlifts (225/155lbs) Rx+275/185lbs *Scale to Single KB Deadlift

12 Pullups *Scale to Ring Rows or Single DB Bent Over Crush Row

24 Double Unders *Scale to Singles or Lateral hops over Barbell (over and back is 2)

CASHOUT:

4×15 inverted barbell row (performed as a ring row just off of a bar) (stop 2-3 reps from failure OR at 15)
3×6-10 strict chin-ups+25 PVC banded seated rows (band attached to the rig with PVC through band, pull to sternum) (stop 2-3 reps from failure or at 10)
3×12 alternating Dumbbell hammer curls (mod/heavy across all sets)
*Superset movements as desired

-then-
3 sets
1 minute plank
50 Russian twists (unweighted) (each side is a rep)
20 sit-ups

OPTIONAL OPEN GYM WOD:

3 Sets:
10 Bar Muscle Ups
75’ Handstand Walk
10 Deadlifts (275/185)
20 Dumbbell Shoulder to Overhead (2×50/35)
-Rest 1:1 b/t sets-