Fitness WOD
1. 16 min EMOM
A:5-KB Sumo Deadlift High Pulls
B:5-Burpees
(alternate minutes. min 1 do A. min 2 do B and so forth till completed 8 rounds of each)

2. For Time
21-15-9
Deadlift
Strict Shoulder Press
(goal is sub 10 min so scale accordingly)

Performance WOD
1. Build to heavy single Power Clean and Jerk

2. “Diane” (10 min Cap)
21-15-9
Deadlift 225/155
HSPU
(Goal should be sub 10. so scale accordingly. move quickly through this. there are videos on youtube of people completing this in sub 2 min)
(scale HSPU to pike position on box or if unable to get inverted do strict shoulder press at a challenging weight)

BONUS
SKILL:
3×10 second-Parallette HSPU negative. rest 2 min between each.
(start at the top of a HSPU on top of the parallettes and try to control your decent for 10 seconds) rest 2 min repeat.

2×60 sec Handstand Hold heels on the wall
2×60 sec Handstand Hold toes and nose on the wall