friday

Warm-up

​AMRAP x 3:00 
30 Crossbody Mountain Climbers 
20 Jumping Jacks 
10 Scap Push-Ups 

-Rest 1:00-

AMRAP x 3 MINUTES 
5 Up-Downs 
5/5 SA Russian KB Swings 
5 Push-Ups 

Strength

8-8-6-6
Deadlift*

*Start Moderate-Heavy and Build to Heavy

(Score is Weight)

Metcon

"Diane"
21-15-9
Deadlift (225/155)
​HSPU

Optional Finisher

3 SETS
15 Diamond Push-Ups
15 DB or BB Skull-Crushers (Athlete Choice, Light)

-Rest 1:30 b/t Sets-