Workout "Diane" 21-15-9 Deadlift (225/155) Handstand push ups *12 min time cap* Strength/Skill Work EMOM x 12 Odd min - gymnastics/unweighted/body weight movement Even min [...]

Strength 1 Power clean Heavy 3 Strength 2 Pull ups 3 x 5 - Weighted or 3 x max effort (ME) unweighted; skill work Super [...]

Strength Bench press Heavy 5 Workout 12 min AMRAP 1-2-3-4.. Push press (115/75) 4 Burpees over the bar (OTB) 1 Push press, 4 burpees; 2 [...]

REST DAY! Get outside and do something fun. Or do some yoga. Do some mobility work. Or just relax! See you tomorrow!

Skill work Toes to bar EMOM x 12 1. Hip hurdles 2. Arch to pike or banded hollow lat pull downs 3. Toes to bar [...]

Strength Back squat Heavy 3 Workout 21-15-9 Box jumps (24/20) KB Swings (70/53) **Wrapping up the week with some heavy back squats. Depth is paramount! [...]

Workout 20 min AMRAP 500m row 15 Push ups 10 Pull ups 5 Dball shoulder/side (100/60) **A big push/pull day. Follow up Tuesday's sumo deadlift [...]

Strength 1 Snatch pull + hang power snatch Heavy 2 Strength 2 Overhead squat Heavy 5 Super set Side plank dips 3 x 10/side Snatch [...]

Strength Sumo Deadlift Heavy 8 Workout 6 rounds Every 2 min, do 40 Double unders 15 Sumo deadlift high pulls (75/55) **Bringing back the sumo [...]

Workout 30 RFT 1 Burpee 2 Devil’s Press 3 Thrusters 4 OH lunges (2/2) 5 Sit ups Rx - 1-DB 45/30 **40 min time cap** [...]