METCON

1. WARM UP

Mobility WOD

DynamicWarm Up
2 sets each:
- Butt Kicks
- Side Shuffle
- Carioca
- High Skipping
- Back Pedal

2. SKILL & DRILL

A.
- Handstand Hold, accumulate 4 min

- Tuck Sit/L-Sit, 5xMax Time

B.

- Kipping Swing, 5x30 sec

- Pushup, 5x Max Unbroken Reps or 20

3. STRENGTH

- Burgener Warm Up

- Clean Pulls, 5x3

A. Power Snatch, 7x1

B. Front Squat, 5x3

C. Bench Press, 12x3@60% of 1RM (on the min)

4. WOD

For time:

- Row 1000m

- 50 Thrusters (45#)

- 40 Hand Release Pushups

- 30 KB Swings (53/35#)

- 20 Burpees

- 10 Pullups

- Row 1000m