Warm-up
2 rounds of
5 back extensions
5 hip extensions
5 hip back extensions
5 heavy goblet squats
10 heavy Russian swings
10 freestanding shoulder taps (use a wall if necessary)
Gymnastics
EMOM 6
8 Strict T2B
Rest 1 Minute
EMOM 6
5/4 Strict Defecit HSPUs
Games- 2 45 Rogue Plates
Regional- 1 45 Rogue Plate
Open- no defecit
WOD (12 min cap)
“King Kong”
3 Rounds
1 Deadlift 455,300
2 Muscle Ups
3 Squat Cleans 250,165
4 Handstand Pushups
Regional- 405/ 225, 265/150
Open- 355/205, 235/135
Strength
Back Squat
5-5-5-5
Straight sets