Diane
21-15-9 reps of:

• Deadlifts, 225 lb. / 155 lb.
• Handstand push-ups

Then,
21-15-9 reps of:

• Deadlifts, 315 lb. / 205 lb.
• 50-ft. handstand walk after each set

Time cap: 9 minutes

*Headstand
*Handstand
*HSPU Skills

30min amrap
20/15cal row
3-5 pull up/ c2b
6-10 push up
40m farmers walk

*all sets unbroken!

Front Squat 3x5
3 cluster reps at 95% then last 2 at 85%
30 secs set 1
40 secs set 2
45 secs set 3
3 minutes between sets

Just to clarify one set would look like this with 100kg front squat;
95kg rest 30 then 95kg rest 30 secs, 95kg rest 30 secs, 85kg rest 30 secs and 85kg rest 30 secs

Set 2 same but 40 secs intra set rest!

13min amrap
8 toes to rings
10+10 bw walking lunge
16 db snatch
10+10 bw walking lunge

3 rounds for time:

12 deadlift 120/85kg
21 abmat sit up (*15 ghd sit ups for advanced)
400m run

30 reps, for time;
Clean & Jerk (Grace) or Snatch (Isabel)

EMOM 18

Power Clean - Front Squat - Push Jerk

3 - 3 - 3

RX 75/52,5kg or 55% of 1RM C&J

5x5 75-80%

Back squat
7x3