Warm-up
Run 1 loop
Then 2 Rounds
10 Good Mornings
10 Shoulder Taps (Free-standing if able)
5 Strict Pull Ups
5 Slow Muscle up transitions
Skill/Strength WOD
EMOM 20
1. 3 Deadlifts @ 80-90%
2. 50’ Handstand Walk
3. 3 Strict Muscle Ups
4. Rest
Regional – 1 Strict Muscle Up
Open – 25’ HS Walk, 3 Kip-ping Muscle Ups
Hero WOD
“Bradshaw”
10 Rounds
3 Handstand Push Ups
6 Deadlifts (225, 155)
12 Pull Ups
24 Double Unders