Warm Up
30x 10m Laps, 30 Push Ups, 30 Ring Rows, 3x20m Kipping Practice, 4 Laps Kick Up into Handstand
Strength
Hang Clean 1RM (kg)
Establish 1RM Hang Clean in 10 minutes
WOD
Diane
21-15-9 reps, for time
Deadlift 100/70
Handstand Push Ups
Core
30 GHD Back Extensions
7pm Beginner
Warm Up
30 x 10m Laps, 30 Push Ups, 30 Ring Rows, 4 Laps Bear Crawl
Strength
3RM Sumo Deadlift
WOD
Wide Load
3 Rounds For TIme
400m Run
10 Sumo Deadlift High Pull 50/35
10 Chin Ups (Wide Grip)
