1. For time
"King Kong"
3 rounds1 Deadlift 455/300
2 Muscle up
3 Squat Clean 250/165
4 Handstand Pushup
Scale as needed.
2. Make Up
Select any item you may have missed in the last two days that you know you need and do it. If nothing then move on.
3. Skill
Choose a gymnastic skill and practice for 20 minutes. Practicing doesn't mean high reps it means working on balance, coordination, agility, accuracy. This could be handstands, handstand walks, muscle-up timing and kipping, flexibility, pistol balance, ring holds, HSPU kipping....
4. Sled Pull
400m w/ bodyweight
1. 7:02 - 205# DL, 2 C2B and 2 Ring Dips, 125# SC
ReplyDelete2. Lol at my vertical 17.5" but if we could do an approach I'd beat you all
3. Done
4. HOLY CRAP 155#
1. 9:10 - 200# DL, 115 SC on first round then dropped to 100 for second and third rounds, MU progression.
ReplyDelete2.
3. Done
4. 155#
1. 5:15 ... 205 DL, 125 SC, MU first round then 2 C2B/dips
ReplyDelete2. EMOM in 8 of 8 Romanian DL @ 105#/15 GHD
3. Done - Pistol Balance
4. 155 ... Yikes