CrossFit Kivnon 190405
For Time -
Cash In with 5 wall walks
21 - 15 - 9 reps of
Deadlift 225 / 165 (185 / 135 masters)
Strict Ring Dip (Set rings chest high)
Cash out with a 400m run
Tight torso on the wall walks, working to improve your handstand / handstand walk.
Warm up well on the deadlifts, you should have at least 4 sets of 2 or 3 reps in ascending weight before you get to your working weight.
Don't break down in form, pull with the legs, then open your hips.
Try to keep your torso upright in the ring dips and rings close to the body.
If you can do it, try to sprint back on the 400, it's all downhill.