RX

1. Mobility
Twisted Cross, 2min./side
Saddle, 4min.

2. Warm-up
3 Rounds
12 Empty Bar Romanian Deadlifts
10 Push-ups
8 Empty Bar Overhead Squats

3. Strength
Squat Snatch 5×3 @80%+
Drop and reset each rep.

4. MetCon
"Diane"
21 - 15 - 9 reps for time:
Deadlifts, 225/155lbs
Handstand Push-ups

SCALED

1. Mobility
Twisted Cross, 2min./side
Saddle, 4min.

2. Warm-up
3 Rounds
12 Romanian Deadlifts w/ PVC
10 Assisted Push-ups
8 Overhead Squats w/ PVC

3. Strength
Power Snatch + Overhead Squat 5×3
Drop and reset each rep.

4. MetCon
"Diane"
21 - 15 - 9 reps for time:
Deadlifts, 185/135lbs
DB/KB Push Press, AHAP

3 RFT
Row 600/500m
100 Double-unders
Rest 2 minutes