WOD:

#21 Guns (12 min Cap)

For Time:

21-15-9:

Strict Pull-Ups

Strict Handstand Pushups (Elevated HSPU or Strict DB Press)

Options to modify:

Option #1 – 15-12-9
Option #2 – 12-9-6

Modifying the pull-ups with bands, and/or the handstand pushups with elevation or Strict DB Press, is an option here.

At the the 15:00..

#sugardaddy

For Time:

21 Deadlifts (225/155lbs)

400m Run (.8 Bike Distance)

15 Deadlifts

400m Run

9 Deadlifts

400m Run

*Looking for a barbell we are very confident we could cycle for 21+ reps unbroken.

**BeachFit will do Single KB Deadlift 

CASHOUT:

On the 2:00 x 5 (5 Rounds):

5 Tempo Romanian Deadlifts
Handstand Walk Practice*

Tempo Romanian Deadlifts:

4s Negative, 1s Pause in bottom. Regular stand.

Sets #1+2+3 – 35% of 1RM Deadlift
Sets #4+5 – 40%