21-15-9 reps of:

  • Deadlift (225)
  • Handstand Push-ups

This was my first time doing Diane outside of the Open. I fully expected to get cut by the time cap (12:00). I did all of my HSPU in sets of 3.

Result: 12:00 (87 reps)

Three reps shy of finishing! I’m confident that I’ll be able to get that addressed this year and finish under the 12:00 time cap.


21 min EMOM:

  • Min 1 – Max Reps of DB “Bear Complex” (50/35)|(35/20)
  • Min 2 – 2 “No Jump” Rope Climbs
  • Min 3 – 20/15 Cal Row

*1 Rep of DB Bear Complex is…

  • 1 Hang Power Clean
  • 1 Front Squat
  • 1 Push Press
  • 1 Front Squat
  • 1 Push Press

I used 50# DBs for the Bear Complex and knocked out 3-5 each round. Otherwise, I was getting 10-12 cal on the rower and both rope climbs.


After an extended warm-up of thrusters and kipping practice, we got into it.


21-15-9 reps for time of:

  • Thrusters (95#)
  • Pull-ups

Previously, my best score was 4:14, and I went unbroken. This time around, I went unbroken through the round of 21. However, I broke the thrusters 8/7 on the round of 15 (pull-ups stayed unbroken). I also broke the round of 9 thrusters 5/4 (pull-ups unbroken). I ended up hitting a PR of 3:47! Just goes to show you don’t have to stay unbroken to get a better score.