A. Deadlift – 5×5 @ 68%, with a 51X1 tempo (5 sec negative).
B. “Nate”ish (based off a crossfit.com workout):
14 minute AMRAP of:
2 ring muscle-ups
4 handstand push-ups
8 KB swings (70/44).
Scale the muscle-ups to 4 strict pull-ups and 4 ring dips. Scale the HSPUs to 8 DB push presses.