Warm up: Parking Lot: Frankenstein Walk, High Knees, Grapevine, Sprint backwards
7 pass throughs, 3 inch worms, 15 squats

3-5 min roll out

Skill: Burgener Warm up w bar x 2

Strength: Bench Press 15 mins
1x4 @60%
2x3 @70%
2x2 @80%
3x1 @90%

WOD: Light King Kong
3 RFT
5 Dead lift 175/125
2 Muscle Ups (S1: 3 chest to bar pull ups/5 ring dips, S2: 5 pull ups/5 ring Dips, S3: 10 ring rows/5 dips)
3 Cleans 175/125
4 HSPUs
Cash out:
20 sit ups, 40 DUs (3:1 singles)

Mobility: Lumbar, Lats, Triceps, Quads

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