3 COUPLETS

1. WARM UP

Mobility WOD

-

Dynamic Warm Up
5 rounds alternating:
- Bear Crawl, 1 gym length
- Long Jumps, 1 gym length

2. SKILL & DRILL

A.  3 Rounds

- Muscle Up Transition, 5 reps

- V-Up, 10-15 reps

B.  3 Rounds

- MB Clean, 10 reps

- Back Extension, 10 reps

3.  STRENGTH

- Burgener Warm Up

- Skill Transfer Drills

- M/Tu: Power Snatch, 5x3

- Tu/W/Th:  Overhead Squat, 12x2@50% of 1RM

- Th/F: Bench Press, 5x3

4.  WOD - 3 COUPLETS
All for time:
A. 4 rounds:
- Shoulder Stone, 3 reps/side (95/45#)
- Burpees, 10 reps

B. 4 rounds:
- Overhead BB Walk, 1 gym length from rack to rack (155/80#)
- SDHP, 5 reps (135/60#)

C. 4 rounds
- Tire Flip, 8 reps
- Sledgehammer Tire (standing on tire), 20 reps 

Post rounds and reps to comments.