18.4 Diane 21-15-9 reps of: Deadlifts, 225 lb. / 155 lb. Handstand push-ups Then, 21-15-9 reps of: Deadlifts, 315 lb. / 205 lb. 50-ft. handstand walk after each set Time cap: 9 minutes   Mobility WOD: Pre-wod - place band low on rack. Lie on back, placing leg through band. Scoot away from rack to create tension in the band. Bring knee of banded hip into chest 20-30 times.  This opens and improves hip flexion to allow you to get into a more efficient deadlift position. Post WOD- 1) Monkey bar of death to smash hamstring and reduce post wod soreness or do posterior shoulder smash with external rotation to open shoulder in over head position and also reduce post wod stiffness