Warm-up (No Measure)

6 minute EMOM

10 second L-Hold + 5 toes to bar


3×6 strict toes to bar
L-Hold try to keep your toes pinched together and above your belly button. After 10 seconds you may drop if you need to then perform 5 toes to bar. If you’re sufficient with toes to bar you may perform more in the minute. Say 8-10.


Back Squat (3×3 (5sec eccentric); 5×4 @ 80%)

3 sets of 3 back squat for warm up. All of your warmup sets will have a 5 sec eccentric phase. The total work will look as follows:

3×3 w/ 5 sec eccentric

5×4 @ 80%


Diane (Time)

Deadlifts, 225# / 155#
Handstand Push-ups
Masters RX = 185/115

Scale to hand-release pushups.


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