METCON

1. WARM UP

Dynamic Warm Up

- 3D Lunge, Reach, Press w/ DB

2. SKILL & DRILL

A. 3-5 rounds:

- Ring Support > L-Sit/Tuck Sit Hold, 5-10 sec hold

- Rest 10-30 sec

B. Stones

- Lap, Squat, Drop, 10 reps

- Lap, Squat, Return, 10 reps

- Lap & Return, 10 reps

- Bent Over Row, 10 reps

3. STRENGTH

- Burgener Warm Up

- Power Snatch, 12x2@70% of 1RM (on the min)
- Snatch Push Press, 5x3

- Front Squat, 7x1
- Press, 5x5

4. WOD - METCON
- In 8 minutes determine maximum height box jump.

9-6-3 for time of:
- Manmaker (25/15)
- Box Jump (85% of max jump height)

Post max height, height for WOD, and times to comments.