METCON

1. WARM UP

Dynamic Warm Up

6 rounds:

- Jog Downhill, 65m

- Jog Backwards Uphill, 65m

Mobility WOD

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
10-1 reps for time:
- Strict, Hollow Pullups
- Ball Slams (20/16#)