Warm up
4 Minutes cardio
Into
2 Rounds
1:00 banded glute walks
15 good mornings
10 empty bar deadlifts. add a little weight second round

Take time to build to starting deadlift weight
Then
Strength
Deadlift
Every 3:00 minutes, 5 Sets
Set 1: 5 Reps @ 70%
Set 2: 3 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 2 Reps @ 85%
Set 5: 5RM

Wod

6 Rounds
6 Dumbbell Burpee Power Cleans
36 Double Unders
Directly into
4 Rounds
12 Dual Dumbbell Deadlift
12 Lateral Burpees Over Dumbbells
Dumbbell Load: 50/35lb

Time Domain: 11:00-15:00
Time Cap: 16:00 minutes
Primary Objective: Complete each segment in under 8:00 minutes
Secondary Objective: Maintain unbroken movements throughout

Teams of 2

Wod 1- 10 minute amrap- alternating rounds- good little warm up workout
5 pull ups
10 push ups
15 squats

Wod 2-12 Minutes Amrap
Split how want
400 M Row
10 Power Cleans
10 shoulder to overhead
**** add 3 Power cleans and 3 shoulder to overhead every round

Wod 3-
10 Minutes amrap-split how you want
20 Burpees over your bar
6 rope climbs

8am, teams of 5 waterfall style, 2 minutes per station, until each person has gone through 5 times
This will take the entire hour, don’t be late. we are starting as soon as we can.
Station 1-bike
station 2- row
station 3- ski
Station 4- Sandbag throw over box, then burpee box step over/step down
Station 5 rest

9am crossfit

2 Rounds with a Partner for Time
800m Row
50 Burpees to Target, 6 inch above reach
50 American Kettlebell Swings
50 Goblet Lunges

Warm up
On the board

Strength
Weightlifting
Every 2:00 minutes, 5 Sets
2 Hang Squat Snatch
Starting @ 70-75% of 1RM Squat Snatch and Increasing to a heavy double for the day

Wod

5 Rounds for Time:
15 Toes to Bar
12 Overhead Squats 95/65lb, (43/30kg)
9/7 Calorie Echo Bike
Rest 1:00 minute between rounds

Time Domain: 11:00-15:00 minutes
Time Cap: 18:00 minutes
Primary Objective: Complete each round in 2:00 minutes or less
Secondary Objective: Consistent pace or slightly descending across all 4 rounds

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.