“Reality is created by the mind. We can change our reality by changing our mind”
-Plato

General warm up 5min

Skills

Handstand push ups
Kipping handstand push ups

Specific warm up 5min

“DIANE” prep

3 rounds, EZ pace

15/12 cals row
9 push ups

METCON 10min

“DIANE”

For time:

21-15-9

Deadlifts 225/155
Handstand push ups

Health

Deadlifts 185/125
Box handstand push ups

Note: Diane is a classic benchmark and meant to be short. Aim for approximately 10min, scale accordingly. Friendly reminder that if you don’t have 5 to 10 strict handstand push ups, you shouldn’t be kipping. You must have a good base strength prior to any kipping movements. Don’t skip the basics.

Maintenance/Mobility 10min

Shoulders and posterior chain focus

Pyro weightlifting W2D2
Primer

Snatch balance
3-3-3-3-3

Note: Fixed weight, aim for approximately 50% of 1RM snatch. Technique focus, speed under the bar

5 sets

2 hang squat cleans + 1 jerk

Accessory work
Shoulders of steel
Plates lateral raises 3×10

Conditioning
50 burpees

Weightlifting
Split jerk press 5×5

Gymnastics
30 false grip ring rows

Core
5 sets
15 GHD situps
15 hip extensions

Maintenance/Mobility
ROMWOD

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