WARM UP
10:00 pizza delivery
*Every dropped pizza equals 5 air squats, 5 ring swings and 5 handstand kick ups
SKILL
Deadlift
10:00 build to working weight
WORKOUT OF THE DAY
“King Kong”
3 rounds for time:
1 deadlift
2 ring muscle ups
3 squat cleans
4 handstand pushups
RX: (455/230) (250/175)
*Athletes should not exceed 90% of 1RM when choosing barbell weights. 10:00 time cap.