AMRAP 5:
21-15-9:
Overhead Squats (95/65)
Toes to Bar

Rest 5 Minutes

AMRAP 5:
15-12-9
Thrusters (95/65)
Chest to Bar Pull-ups

Kilos: 43/29

Pausing Power Clean
Heavy Set of 2, in 15min.

*2 Second Pause at Knee & In Catch

"Zoolander"
AMRAP 15:
30 Double Unders
10 Power Cleans (155/105)
30 Double Unders
10 Lateral Barbell Burpees

Kilos: 70/48

Power Clean and Jerk
Build to a Heavy Single, in 15min.

"Air Fryer"
3 Rounds:
50 Air Squats
10 Power Clean and Jerks (135/95)

Kilos: 61/43

Pausing Front Squat Complex
Build to a Heavy Complex:
1 Pausing Front Squat
1 Front Squat

"Four Loko"
On the 4:00 x 5 Rounds:
20/15 Calorie Row
40 Double Unders
7 Front Squats (165/115)

Kilos: 75/52

21-15-9:
Deadlifts (225/155)
Handstand Push-ups

Kilos: 102.5/70

GENERAL
"Diane" is a classic CrossFit benchmark workout, which includes a lower body pull and upper body press.
Times on this workout range from a little over 2 minutes to upwards of 10 minutes.
Just like with a high intensity workout like "Fran", the shorter the workout, the longer the preparation.
While there is a lot of time allotted for instruction and practice rounds, feel free to add in some deadlift strength work or a handstand push-up skill EMOM before the metcon.

3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)

50/35 Calorie Assault Bike

3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)

50/35 Calorie Assault Bike

3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)

Kilos: 34/25

AMRAP 20:
1 Round of "The Chief"
200 Meter Run
2 Rounds of "The Chief"
200 Meter Run
3 Rounds of "The Chief"
200 Meter Run
…
Continue to Add 1 Round Until Cap

1 Round of "The Chief":
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats

Kilos: 61/43

Barbell Complex
Build to a Heavy Complex:
1 Power Clean
2 Front Squats
3 Push Jerks

"Rack City"
For Time:
10 Power Cleans (155/105)
50 Air Squats
10 Front Squats (155/105)
50 Air Squats
10 Push Jerks (155/105)
50 Air Squats

Kilos: 70/48

Snatch Complex
Build to a Heavy Complex:
1 Hang Power Snatch
1 Overhead Squat
1 Hang Squat Snatch

"Paw Patrol"
AMRAP 15:
60 Double Unders
20 Toes to Bar
10 Hang Squat Snatches (135/95)

Kilos: 61/43

5 Rounds:
1 Minute Row
1 Minute Power Cleans (115/85)
1 Minute Burpees
1 Minute Rest

Kilos: 52/38