3 rounds  

1 Deadlift 455/320 

2 Ring Muscle Ups

3 Squat Cleans 250/175 

4 Handstand Push Ups  

8 minute time cap

Scaling options for today’s wod: 

Deadlift @ 90% of 1RM

Most difficult pulling movement you can do

  • bar muscle up (banded and jumping)
  • chest to bar pull up
  • pull up

Squat clean  @ 80% of 1RM

Most difficult pushing movement you can do


CrossFit Journal: The Performance-Based Lifestyle Resource