MICHAEL'S B-DAY WOD

1. WARM UP
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 - MICHAEL'S B-DAY WOD
3-5 x 5 min rounds:
- Run 400m/Row 500m
With remainder of the 5min complete as many intervals of the Bear Complex:
- Power Clean
- Front Squat
- Press
- Back Squat
- Press
Set the bar down = 15 burpee penalty