Warm-up: Row 250 m legs only, row 250 m arms only, then row 500 m
Strength: Deadlift 5,5,5,5,5
Advanced Strength: Untimed Heavy Diane
21-15-9 of Deadlift 245-275# (Men)/#175 (Women), Handstand Pushups
Complete Diane in under 20 minutes in as few sets as possible ie unbroken, go for the biggest sets, not the fastest time
WOD: Off the clock for total reps…five rounds of….
Jog 400 m, Max Pull-ups, Max Squat Cleans RX 135/95…
Rest between rounds as needed, list your best round and worst round….
IE…35/9 Pull-ups, 15/4 Cleans RX
Advanced WOD: Muscle ups and 155/105 Cleans, same format as above