RX

1. Warm-up
500m Row
20 Empty Bar Good Mornings
20 Empty Bar Overhead Squats
20 Empty Bar Good Morning
400m Run

2. Lift
Find your 1RM Deadlift

3. MetCon
AMRAP 12 Minutes
3 Muscle-ups
10 Deadlifts, 185/125lbs
30 Double Unders
(RX+ 5 mu's, 225/155lb DL, 50 DU's)

SCALED

1. Warm-up
500m Row
20 PVC Good Mornings
20 PVC Overhead Squats
20 PVC Good Morning
200m Run

2. Skill
Deadlift

3. MetCon
AMRAP 12 Minutes
6 Ring Dips
10 Deadlifts, 155/105lbs
60 Single Unders

1. Side Work
For Time
40 Double Unders
20 Handstand Push-ups
30 Double Unders
15 Handstand Push-ups
10 Double Undrs
5 Handstand Push-ups