“Five Golden Rings”
Skill:
Practice 10 minutes on:
For Quality
Conditioning:
“King Kong”
1 Deadlift (455/303)
2 Muscle-ups
3 Cleans (250/163)
4 Handstand Push-ups
3 rounds for time
Flexibility:
Side Straddle stretch – 1:00/side
Center Straddle – 1:00
T-Spine Smash – 2:00
2 rounds for quality
Post Load, Time, and Experiences to comments
80# clean
135# deadlift
muscle up mod= 4 strict banded PLu/4 ring dips
24″ box HSPU
3 rounds 5:39
10 min AMRAP 6 rds + 2 reps
WOD:
325# Deadlift (~92% 1RM)
MU Mod: Green Band
165# Cleans (~85% 1RM)
HSPU Mod: did them w/ my feet on the Tire
5:43
203# DL
123# cleans
Ring rows and push-ups instead of MU and HSPU
3:36
RX Baby!!!
Finally able to perform this Rx!
3 round was dramatically different than first 2
You killed it. That looked so much easier on paper.
T.
5:14
DL – 163# Clean – 83#
Mods. PLU and dips. 2 ab mats on HSPU.
D.
7:46
DL – 300# Clean – 190#
MU and HSPU Rx.
Lost it on the last round. Lots of failures. Would like to do this again when MU and squat clean form has improved.
5:13. Mod: 103# DL and 73# clean (because my form sucks), banded PLU with 2-4 kipping PLUs and ring dips for muscle ups, HSPU with ab mats.