METCON

1. WARM UP

Mobility WOD

Dynamic Warm Up
- Lateral Tube Walking
- Arm Opposite Leg Raise
- TRX Y
- SLRDL
- Walking Lunge with Rotation
- SL 3D DB Press

2. SKILL & DRILL

A. 2-3 rounds:

- 5 Strict Ring Pushups or Ring Pushup Support (3x10-30 sec)
- KB High Windmill (25/15#), 10 reps/side

B. 3 rounds AFAP:
- 10 Pistols
- 20 Toe to Bar
- 50 Double Unders

3. STRENGTH

A. Squat Clean, 6x2

B. Overhead Squat, 5x5

C. Press, 7x1

4. WOD - METCON
20:10x8 - For max reps:
- Tire Flips
- Row (calories)
- Deadlifts (225/150#)
- Box Jumps (24")
- Back Squats (225/150#)