METCON

1. WARM UP

Mobility WOD

- Band: Shoulder & Elbow Flexion w/ Neck
- Box: Hip Flexion > Pigeon > Hamstring

Kettlebell Warm Up - 20:10x8

- 1 Arm Swing
- 1 Arm High Pull
- 1 Arm Snatch

2. SKILL & DRILL

A.  3 Rounds

- Muscle Up Transition, 5 reps

- V-Up, 10-15 reps

B.  3 Rounds

- MB Clean, 10 reps
- Back Extension, 10 reps

3.  STRENGTH

- Burgener Warm Up

- Skill Transfer Drills

- M/Tu: Power Snatch, 5x3

- Tu/W/Th:  Overhead Squat, 12x2@50% of 1RM

- Th/F: Bench Press, 5x3

4.  WOD - AMRAP 12 MIN:
- Thruster (115#/85#), 5 reps (from ground, not rack)
- Pullup/Toes to Bar (alternating), 5 reps each
- Double Under, 20 reps (unbroken)

Post rounds and reps to comments.