Warm-up
2 sets of 10 weighted heavy back extensions
20-15-10
Pass throughs
Shoulder taps
Spend 5 minutes working on perfecting the ohs w a barbell – face a wall for upright torso, engage your upper back, relax the shoulders and chest.
Gymnastics
3 Rounds for Quality
50 ft Handstand Walk
5 Strict Muscle-ups
Games- Unbroken
Regional- 2 Strict Muscle-ups
Open- 2 Kipping Muscle-ups
Strength
Overhead Squat
5-5-5-5
WOD
7 Rounds
7 Deadlifts (315/205)
7 PHSPU
Games- 1 abmat
Regional- 3, 45lb plates with abmat
Open- 45+25lb plate + 1 abmat, 5 reps hspus,,( 275,185)