WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

WOD:

21 minute EMOM

1st minute- 5 deadlifts @ 205/315

2nd minute- 10 deficit handstand push-ups*

3rd minute- 12/15 cal bike

*female: 1×45 & 1×25 each side w/ abmat or 1×45

*male: 2×45 each side w/ abmat or 1×45 & 1×25

Extra Credit

For time:

30 bar muscle up

(Scale to jumping)

Or

30 strict pull ups

(Scale with bands)