Warm-up: 200m Run then 3rds of: 6 Ring Pull-ups 6 Good Mornings 12 Back Rack Lunges Strength: Deadlift 5-4-3-3 Option 1) King Kong (as per Coach Carlos’ request for his birthday) 3rds For Time 1 Deadlift (455/320) 2 Muscle-Ups 3 Squat Cleans (250/175) 4 Handstand Push Ups Option 2) 2 person team 5rds each for […]Read More