Warm-up
Row 20 calories
20 Shoulder Taps
15 Bandy Good mornings
10 Strict Pull ups
5 Slow muscle up transitions
Warm up HSPU & deadlift
Strength/Gymnastics
20 Minute
1. Deadlift
Odd-2 Reps@80-85%
Even- 5 Strict Handstand Push-ups
Regional- 3 Reps
Open- Negatives or use Bands
WOD
14 Minute AMRAP
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135,95
20 muscle-ups
Ca$hout
3 Rounds
15 GHD Sit-ups
30s L-sit hold