Wod 21/2

Strength 20 min
Deadlift, work up to a heavy single for the day, after each set of lift do a muscle up or a muscle up progression
 
Metcon
Open workout 16.4
Rx
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts 102/70kg
55 wall-ball shots 9/6kg
55 calorie row
55 handstand push-ups
 
Scaled
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts 61/43kg
55 wall-ball shots 9/6kg both throw to women targets
55-calorie row
55 hand release push-ups