wednesday

Skill

Kipping HSPUs

Met-Con

"Diane"
21-15-9
Deadlifts (225/155)
​HSPUs

Notes:
Challenging benchmark with Higher Skill Level Gymnastics and High Barbell Volume. We say this a lot, but smooth purposeful repetitions will be your saving grace in 'Diane'. This workout will reward good movement. 
Those scaling should feel free to be creative with weight on the bar, rep schemes, and movement variations. We are looking for a Lower Body Pull and an Upper Body Push...

Post

4 Sets
w/ DBs or plates complete 
Cuban Press x 8
Lateral + Front Raise x 8, directly into:
Lateral Hold x MAX

Notes:
Shoulders will be fatigued already, but aim to complete this all unbroken. This will help flush the shoulders out as well as act as nice accessory work to improve shoulder stability and health.