MOBILITY & WARM UP
EMOM x 12 (3 Rounds)
1 – 45″ Jump Rope
2 – 30″ Plank Hold + 30″ PVC Shoulder Dislocated
3 – 5 DB Shoulder Presses, each arm
4 – 5 Good Mornings + 5 Elbow Rotations + 5 Push Presses

SKILLS & SPECIFIC WARM UP

Deadlift – Handstand Push Ups

Load a light load onto the barbell (about half of the working load of your “Diane” weight).
At low intensity, 2 round:
3 Deadlifts, :10s HS Hold
3 Deadlifts, 1 Wall Walk
3 Deadlifts, 2-3 Strict Handstand Pushups

CONDITIONING

“OPEN 20.3“

21 Deadlifts, 21 Handstand Pushups
15 Deadlifts, 15 Handstand Pushups
9 Deadlifts, 9 Handstand Pushups
Rx –# 102.5/70

Directly into…

21 Deadlifts, 50′ Handstand Walk
15 Deadlifts, 50′ Handstand Walk
9 Deadlifts, 50′ Handstand Walk
Pounds – #143/93

With a 9:00 Time Cap:

SCALED

Scaled (Ages 16-54) deadlift #61/43., perform hand-release push-ups, then deadlift #85/63. and bear crawl