Warmup:

2X:

10 Cal Row

10 Iron Cross

5 Back roll2V-Sit

10 Scorpions

2 Wall Walks

:30 Handstand Hold

WOD:

5 Rounds For Time:

20/16 Cal Row

15 Deadlifts (225/155)

10 Handstand Push Ups

Video courtesy of Austin Malleolo.

The goal in the Deadlifts is to finish each set with only two breaks per set, meaning 5-5-5.  In round 1, you may feel like you can go unbroken, but I would caution against it, as you will need the back to still be in good shape in the later rounds

Scaling Options:

Bar weight -> 45-50% of Deadlift 1RM (ELITE: 275/195)

HSPUs -> Pike push ups off box -> high kneel DB press (ELITE: Deficit HSPUs)

Cool Down:

Iron Cross – 1 Min Per side

Banded OH Distraction – 1 Min per side

Video courtesy of The Ready State