METCON

1. WARM UP

Mobility WOD

Dynamic Warm Up

- Speed & Agility Ladder

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 -
5 rounds for time:
- 1 Rope Climb
- 6 Stone Lifts (Ground to Shoulder - 3R/3L - 100/45#)
- 12 GHD Situps