WOD:

#DARN DIANE

3 Rounds For Time: (Time Cap 12 min)

15 Deadlifts (315/205lbs) Scale 275/175lbs *Do not use more than 70% of 1RM

15 Strict Deficit Handstand Push-Ups (Scale to Regular Strict HSPU, Kipping Deficit or Inverted HSPU

Target Time for Competitors: 6 min

ACCESSORY:

3-4 Rounds

7 Strict Toes to Bar
10 Banded Pallof Press (each side) Banded pallof press 
75′ Single Arm Dumbbell (OR Kettlebell) Farmers Carry (each side) (moderate weight)

WOD2:

1000m Row

STRENGTH:

Weighted Ring Dip

Work to heavy 2, then
4×10 @30-40% of heavy 2