3 Sets, For Quality
6/6 Kettlebell Windmill
10 Scapular Push-Ups (Slow and Controlled)
1:00 banded glute steps
10 empty bar deadlifts
:20/:20 second Side Plank

***show up today even if you don’t have handstand push ups. There is always a sub. Not showing because you are still working on some movements is not a way to get better.

Strength
Every 3:00 minutes, 5 Sets
5 Bench Press
Start @ 70% and increase to a 5 Rep Max


wod option 1
Heavy Strict Diane
For Time
15-12-9
Strict Handstand Push-Ups
Deadlifts 315/205

Wod option 2
Original Diane
21-15-9
Deadlifts 225/155
HSPU

Ego is not your amigo on either version of this workout. pick a deadlift weight that is a WORKING weight not close to a one rep max. The heavy strict version is supposed is meant to slow you down. This is not a fran type workout.

The lighter higher rep version is meant to a little quicker and allow for kipping hspu.