For form do 5 sets of 5 squats with Dumbells at shoulder height. Concentrate on keeping back straight, hands at shoulder width as in a front squat.
Then a scaled version of Diane, 21-15-9 reps for time of:
Results: Used 16kg dumbells for part 1. Diane: 11:00 even. Handstand pushups were pathetic, hopefully because I had just done the dumbell squats.
Single Leg Deadlifts
Rest. Then for time perform 5 rounds of:
Result: AMRAP 9:05. My G2O was a Clean and Push Press. Could also substitute, snatches (bar or dumbell).
Deadlifts
For time perform the following:
Warm-up with Double Unders (100 – 150)
MWOD Exercises for Front Squats: Wrist Distraction, Lat Stretch with External Rotation, Lunges. Best videos from Kelly are here, here and here.
5 Rounds, not for time:
For time perform the following:
Result: Front Squat – 30kg, 35kg, 40kg, 43kg, 43kg. Metcon – 5:28
A. Overhead Squats
5-5-5 @ 35kg
Then
B. Complete as many rounds as possible in 12 minutes of:
Then
C. EMOM for 5 minutes hold L-Sit for 15 seconds
Result: For part B, ended up with 6 rounds (I think, may have been 7). It might have been better to replace the deadlifts with 24 – 28kg sumo deadlift highpulls with a kettlebell to get a more intense metcon out of it.