WARM UP
50 Hand-to-hand swings
40 Alternating floor press
30 Clean & jerk, switch hands each rep
20 Goblet squat
20 Halo
10 Armbars, 5 per side
MOBILITY & SKILLS
Deadlift – Handstand Push Ups
CONDITIONING
“DIANE” (Benchmark)*
21-15-9 Reps For Time
Deadlift #100/70
Handstand Push-Ups
*compare to 24.11.16
ACCESSORY WORK
4 set 1′ rest
5 Front Squats #60% BW From Floor
Max Strict Chin Ups
