Warm Up

Row 500 meters

Complete 3 rounds of the following:

• 10 Wallballs
• 10 body rows
• 10 good morning
• 30-45 sec samson stretch

Strength

Deadlift

3 – 3 – 3 – 3 – 3

Work up to a heavy 3

Skill

Hand-stand push-up mods (standing, box, seated DB Press)

Hand release push-up

WOD

“Diane ”

21-15-9

• Deadlift (225/135)  – Scale guidance 50-60% of your 1RM use your heavy 3 as guidance
• Handstand Push-up