Pre WOD:

A, Back Squat: 4×3 at 83% 1RM

Adjust weight to something where you could have done 3 more reps on each set. Weights should be relatively light to not afffect todays deadlift to much but still work our technique


A, Deadlift 4-4-4-ME at 85% 1RM

B, «Running Diane»
For time:
Run, 400 m
21 Deadlifts, 100/70 kg
21 Handstand Push-ups
Run, 400 m
15 Deadlifts, 100/70 kg
15 Handstand Push-ups
Run, 400 m
9 Deadlifts, 100/70 kg
9 Handstand Push-ups
Cap 14min

Post WOD:

3-5 rounds for quality of:
15 GHD Sit-ups
20 GHD Side Bends
GHD Hollow Hold, 30 secs