WARM UP / MOBILITY
3 rounds: (Alternate A/B with a partner)
A) 3 x 1 min Row (60 / 70 / 80% effort)
B) Rd 1: 12-16 x Goblet hold KB Walking lunges
Rd 2: 15-20 Kettlebell swings
Rd 3: 8-10/arm KB Clean & Press (or P.Press)

Banded Posterior chain floss (60-90s/side) + Banded front rack stretch (30-45s/side)
WOD A
HALTING CLEAN DL + HANG POWER CLEAN + POWER CLEAN
Pause for 2s @ mid shin (1-2″ from the floor), at the knees, mid thigh, then stand.
Then, return to the knee position and perform one Hang Power Clean,
Drop/Re-set and complete one power clean from the floor
3-4 min to warm-up then;
Every 90s x 8 sets
– Start @~60-65% of Max PC and build across the working sets to a max for today.
WOD B
DIANE
Complete for time:
21-15-9 Reps of:
Deadlift (225/155lb)
Handstand Push-ups
——————————
Kipping HSPU allowed for Rx
15 min time Cap (Add any uncompleted reps to 15:00, not “Rx” for scoring if time cap is hit)
Scale Deadlift weight as needed (Should be no more that 60-65% of 1RM)
Scale HSPU options: 1-2 mat risers / Pike off of a box / “Heavy” Dumbbell Push Press (Go heavier than you would for a strict press modification.
WOD C (Optional / accessory)
2-3 rounds: Rest as needed
15-20 x GHD Sit-ups
40-50 x Banded Good mornings
8-10 x “ATYT” cycles on the Crossover Symmetry – Light bands