Skill Work: Tabata Handstand Push-ups. Your score will be total reps across all rounds.
Weightlifting: Bench Press (E2MOM 10 mins 5 reps 75%) Work at 75% of your best Bench press or a rough estimate of your 1 RM. This is 5 Sets of 5 Reps total.
Metcon: For time (Cap is 15 minutes):
10 Burpee Box Jumps, 1 Deadlift
9 Burpee Box Jumps, 2 Deadlifts
8 Burpee Box Jumps, 3 Deadlifts
7 Burpee Box Jumps, 4 Deadlifts
6 Burpee Box Jumps, 5 Deadlifts
5 Burpee Box Jumps, 6 Deadlifts
4 Burpee Box Jumps, 7 Deadlifts
3 Burpee Box Jumps, 8 Deadlifts
2 Burpee Box Jumps, 9 Deadlifts
1 Burpee Box Jumps, 10 Deadlifts
Deadlift Weight: 225/155 Rx 275/185 Rx+
Coach’s Note: This is a hamstring/posterior chain intensive workout, a metcon endurance WOD. As always know your limits, maintain a neutral lumbar curve and never sacrifice form for a few seconds off the clock!