AMRAP 15 MIN

1. WARM UP
Dynamic Warm Up
- Run 1000m

Mobility WOD
- Foam Roll: Lats
- T-Ball: Thoracic Spine
- Floor: Hip Flexion

2. SKILL & DRILL
A. 2-3 Rounds
- GHR, 5-10 reps
- Handstand Pushups, 5-10 reps or Handstand Hold, 30-60 sec 
B. 2-3 Rounds
- Heavy KB Swing, 20 reps (unbroken)
- False Grip External Rotation (to Pullup), 3-5 reps

3. STRENGTH
- Burgener Warm Up
- Skill Transfer Drills
- M/Tu:  Squat Clean, 7x1
- Tu/W/Th:  Overhead Squat, 5x3
- Th/F:  Press, 12x3@55% of 1RM (on the min)


4. WOD - AMRAP 15 MIN:
- Snatch (95#/65#), 5 reps
- Burpee, 10 reps
- GHD Wall Ball Shots (20/16 to 8'), 15 reps

Post rounds and reps to comments.