If this workout looks somewhat familiar, it’s because it’s Diane with a twist: 21-15-9 of deadlifts and handstand push-ups mixed with some muscle-ups. The deadlift weight should be moderate and handstand push-up scales can include wall walks, inverted box push ups, and stink bugs. Muscle up progressions include a pull-up and dip combination.

For time:
21 deadlifts, 225/155#
21 HSPU’s
9 muscle-ups
15 deadlifts
15 HSPU’s
6 muscle-ups
9 deadlifts
9 HSPU’s
3 muscle-ups