“Train the most underdeveloped muscle group or a skill that is lacking first.”
Primer:
30s Walk Outs | 20s Shoulder Touches | 20s Good Mornings | 20s Sit Ups
30s Baby Makers | 20s Push Ups | 30s Single Leg Deadlifts | 20s Tuck Ups
30s Wall Walks | 20s Pike Push Ups | 20s Pike Ups | 20s Pike Push Ups | 20s Pike Ups
30s Wall Walks | 20s Strict HSPU | 20s Deadlifts | 30s in Table Top
Strength: Strict Press 3RM – 5@80%, 5@80%, ME @80%
WOD: Diane – 21-15-9
Deadlifts @225/155
HSPU
Performance @185/135 | 5 Inch Elevated HSPU
Fitness @ 185/135 | DB Push Press @ 50/35
Fit Light @135/95 | DB Push Press @ 35/20
Time Cap 8 Minutes
Bonus
Seated DB Strict Press 5×5 rest then max Effort
Pendlay Row with 5s Pause at top 2×10, 1×10+10lbs, 5 AHAP
Strict HSPU – 3 x Max Effort