5/10/11 - ROW 2K

1. WARM UP
Mobility WOD

Dynamic Warm Up
3 rounds AFAP:

- 10 Overhead Squats

- 20 GHD Situps

- 30 Double Unders

2. SKILL & DRILL
A. 2-3 rounds:
- Handstand Hold to Negative, 5 reps
- Box Jump (touch and go), 15 reps
B. 2-3 rounds:
- Hollow Hold, max hold
- Muscle Up, 5 reps
C. 2-3 rounds:
- False-Grip External Rotation, 3-5 reps (unbroken)
- Back Extension, 20 reps (unbroken)

D. 2-3 rounds:

- 5 Knees to Elbows
- 5 Forward Rolls

3. Strength
- Burgener Warm Up
- Skill Transfer Drills

A. Snatch Balance, 7 sets x 1 reps
B. Back Squat, 5 sets x 3 reps
C. Bench Press, 12x3 @ 60% of 1RM

4. WOD - ENDURANCE

For time:

- Row 2K