300 meter row
5 - 1 inch work into 2 pike pushups
15 squats
30 mountain climbers - 4 count
Strength (in warmup)
Snatch high pull 5-5-5-5-5
Metcon/Workout:
"Diane"
21-15-9 reps of
deadlift 225lb/155lb
handstand pushup
Scale weight not to 60% of 1 rep max. Do NOT increase weight above 225 for any reason. Scaling options will be available for the handstand pushups.
Cool down: Trainer's choice
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