Mobility/Warm -Up

(TBA)

WOD 

18 Minute AMRAP of ‘Kong’

1 – Deadlift 405/275 , 315/205, 225/155 (Scale Weights accordingly)

2 – Ring Muscle Ups / Bar Muscle Ups / Jumping Muscle Ups

3 – Squat Cleans 225/155, 185/125, 135/95 (Scale Weights accordingly)

4 – HSPU’s

**RX+(Perform Strict MUP’s & HSPU’s)

***This is a AMRAP version of KING KONG with slightly less load. When scaling keep the loads heavier for more strength emphasis and less load for more volume and conditioning.