26. Mar
A) Press
20 minutes to establish 5RM bench press
B) King Kong
3RFT
1 deadlift, 455/275
2 muscle ups
3 cleans, 250/155
4 hspu, strict
*no scaling, this is a benchmark wod of skill and strength… You can do the following instead:
B2) Kiddy Kong
3RFT
5 deadlifts, 70%1RM
4 Turkish get ups
3 hspu (or box push ups)
2 snatches, 80%1RM
1 rope climb (or our wall climb)
*8 minute cap for Part B