Warm-up:
200m Run then 3rds of:
6 Ring Pull-ups
6 Good Mornings
12 Back Rack Lunges

Strength:
Deadlift
5-4-3-3

Option 1)
King Kong (as per Coach Carlos’ request for his birthday)
3rds For Time
1 Deadlift (455/320)
2 Muscle-Ups
3 Squat Cleans (250/175)
4 Handstand Push Ups

Option 2)
2 person team
5rds each for total time
12/10 Cal Row + 5 Burpee Box Jump Overs (24/20)