Strength: Work up to heavy 1 rep Deadlift in 10 sets
WOD: Heavy Diane AKA “Fat Diane”
9-7-5
Deadlifts (295/190)
Strict HSPU pushups
Super Rx: Swap HSPU With Muscle Ups
Strength:
7 attempts to work up to a 1 rep max push press. (17 minute cap)
WOD:
6 Rounds
40 Double unders.
30 Single Samson lunges
15 Kb swings (54/35)
Skill: Tabata hand stand holds
WOD: 4 RFT
500m med ball run (20/14)
4 Wall walks
8 Ring dips
16 Pistols
Cash out: 20 hspu
Strength: 7 Sets to establish 1 rep max power clean
WOD: “Machina” ( Happy Birthday)
1 Power Clean (185/125)
1 Lateral Box Jump (24/20) (stand up fully in middle)
1 Pull Up
Repeat that cycle up to 10 reps of each.
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