6/17/10 - METCON

1. Warm Up
- Foam Roll
- Burgener Warm Up
- Skill Transfer Drills

2. Stamina (2 rounds)
- Turkish Get Up, 3 reps/side
- KB Clean & Press, 10 reps/side
- Ring Support w/ Turn Out, 30 sec - 1 min hold
- Ring Inverted Hang, 30 sec - 1 min hold
- Handstand Hold, 30 sec - 1 min hold

3. Work Capacity - For time:
- Row 1000m/2000m
- Box Jumps/Back Squats (135#), 40 reps
- GHD Situps/Toe to bar, 30 reps
- Ring Pushups/Bench Press (BW), 20 reps
- L-Pullups/Muscle Ups, 10 reps