METCON

1. WARM UP
Dynamic Warm Up
- Row 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
3 rounds: With a 4 - minute running clock perform 3 rounds of:
- Pushups, 6 reps
- Overhead Two-Arm KB Lunge (25#/15#), 12 reps (6/side)
- Flutter Kick, 18 reps (9/side)
Then:
- SDHP (95#/65#), max reps with remaining time
- Rest 2:00 min