Squats & Diane

Strength
1) Back Squat: 1X5 @ 70%, 1X5 @ 80%, 1X2 @ 85%, 1X3 @ 90% 1X1 @ 100% – rest 2-3 min. between each set.

87, 100, 105, 110, 125

2a) 4XME STRICT C2B Pullups – any grip, rest 90 sec.

8, 7, 5, 5 (mixed grip)

2b) Front Squats: 1X5 @ 65%, 1X4 @ 75%, 1X4 @ 80%, 1X4 @ 85% – rest 60 sec.

68, 78, 83, 88

Conditioning
“Diane”
21-15-9 of:
Deadlifts 225/150#
HSPU
Notes: Regionals standards. Kipping is allowed.

8.34 Rxd

First round of deadlifts broke 15-6, second round 10-5, last round unbroken. First round of HSPU's 16-5, the second and third round broken up here there and everywhere.

*Rest 5 minutes.

3 minute AMRAP of Double-Unders. - 160
2 minute AMRAP of T2B. - 27
1 minute AMRAP Row for Calories. - 14
Notes: Each AMRAP should be completed with no rest between