Warm-up:
10 min EMOM (5 rounds of each movement)
Even: Row 12/8 cal
Odd: Double-unders 40/ 70 singles
WOD:
Part 1
10 MIN AMRAP
3 Deadlifts HEAVY
2 Rope Climbs (no sub, do progressions)
Rest 2 minutes
Part 2:
10 Min EMOM (5 rounds of each movement)
Even: Max Rep Handstand Push-ups (scale to push-ups or ring dips)
Odd: Max Rep Shoulder to Overhead (pick moderate to heavy weight)
