(Practice / Metabolic Conditioning)
Warm-up: 5 min running clock to complete as much as possible of: 50 jump rope, 15 wall squats, 10 tubing back flies, 10 BB deadlifts, 15 sec handstand hold
SOD
4 x 5^ Deadlift (Start at 65% and finish at 85%) AND 4 x 1 Legless Rope Climb (Mod: Rope bent arm hang) (18 min)
WOD
18 min AMRAP
15 Deadlifts (60% of SOD final weight)
15 Handstand Push-ups
15 V-ups
35 Double Unders
