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09 July 2025

Warm-Up: Coach’s Choice

Strength/Skill: Deadlift

3 x 3 x 3 x 3 x 3

Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.

WOD: Diane

21-15-9 Reps For Time

Deadlifts (225/155 lb)

Handstand Push-Ups

Masters RX: (155/105) and Seated DB Presses (20/15)

Stimulus/Focus: Benchmark time! If scaling, choose a weight that is moderate for you and a HSPU progression that challenges you.

Cool Down: 3 Rounds

10 Ring Rows

100 Meter Run

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