Warm-up

Tabata Row

5 HSPU to 3 abmats

5 HSPU to 2 abmats

5 HSPU to 1 abmat

5 HSPU

10-20 GHD sit-ups

10-20 GHD hip-back extensions

10 reverse hypers

10 PVC pipe jerks (form

Oly Lift Technique and Wendler:

In 7 minutes, establish a 3 RM split jerk.

Deadlift – 75%x5, 85%x3, 99%x1 + reps.

WOD

“Diane”

21-15-9

Deadlift

Handstand push-ups

L1-choose weight and modifications

L2-225/155lbs