“Diane”

21-15-9 reps for time:
Deadlift 100/60kg
HSPU

Timecap: 10 minutes

3 Rounds
15 Ring Rows
10 K2E
5 Rope Descent

5-5-5-5

AMRAP 8 min:
- AFAP 4 Rounds of:
--- 5 Hang Snatch (40/25 kgs).
--- 10 Toes to bar.
--- 15 Kb Swing (24/16 kgs).
- Time remaining:
--- Max number of reps of Burpees.

21-15-9
Deadlifts 100 kg
Burpee box jumps

5x2 deadlift 80%-90%

10-9-8-7-6-5-4-3-2-1
Wall balls
100m run between rounds

For time:

50 cal Row
10 Deadlifts @70kg

40 cal Row
20 Cleans @60kg

30 cal Row
30 Front Squat @50kg

20 cal Row
40 Shoulder to Overhead @40kg

• 1 Bar, move your own weight

7min Amrap

7 kipping pull ups
7 kipping hand stand push ups

Every 2:00 for 8:00-

3 T&G Power Clean & Push Jerks – begin around 70% of max PC&PJ and work to a 3RM for the day

-ylöstyöntöi
-rive alasmenol kahel kuulal