METCON

1. WARM UP
A. SMFR
-  Foam Roll: IT-Band, Quad
-  T- Ball: Infraspinatus, Teres Minor, Subscapularis
B. Dynamic Warm Up
 - POSE Run Drills

2. SKILL & DRILL
A. 2-3 Rounds
- 1 Arm KB Overhead Squat, 5-10 reps/side
- Ring Back Lever Progressions, 5-10 reps or Inverted Support Hold, :30-1:00
B. 2-3 Rounds
- Bridge Up, 5 reps x 5 sec hold
- Open/Close, 5 reps each x 3 sec hold or 20-30 sec repeating

3. STRENGTH
- Burgener Warm Up
- Skill Transfer Drills
- M/Tu: Squat Clean, 12x2@70% of 1RM (on the min)
- Tu/W/Th: Overhead Squat, 7x1
- Th/F: Bench Press, 5x5

4. WOD - METCON
3 rounds for time:
- 50 Double Unders
- 25 2-fer-1s Wallball Shots

5. MOBILITY WOD