Workout of the Day

WOD
5 rounds for time of:
-20 L pull-ups
-16 ring dips

Break up sets early if needed. Keep a steady pace. Singles are fine. Keep dips on rings and not on dip station if possible.
Scale L-pull ups with 1 cumulative minute of chin above the bar hold. Hold in L-position if possible

2- person Partner Workout:

42-30-18 reps for time:
-Deadlifts, 225/155
-Handstand Push-ups
Then
– immediately Accumulate 100 calorie row while other partner holds weight (85/60) in bear hug position. Switch as needed, but calories only count once partner is holding the bear hug

EMOM for 14:00-
-30s Rope climbs (legless > leg assist > chin over bar hold > rope rows > ring rows)
-50 ft Sandbag lunge (scale up using heavy KB or plate if needed)

2:00 rest

EMOM for 14:00-
-30 s Handstand hold (free standing > facing wall > facing away from wall > box assist)
-100 ft Sandbag bear hug carry (scale up using heavy KB or plate if needed)

40 min AMRAP
-bike (20/15) calories
-100 double under
-200m run
– 2 min rest