METCON

1. WARM UP

Dynamic Warm Up
- Run 1000m

Mobility WOD


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 - METCON
21-15-9 for time of:
- Deadlift (BW)
- K2E/Toe 2 Bar (alternating)
- Split Jerk (75% BW)

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