YAY BURPEES!!

1. WARM UP

DynamicWarm Up

- Lateral Tube Walk
- Rotation Lunge, Reach, Press
- Single Leg Squat w/ Side Overhead Reach
- Ring T
- Ring Y

2. SKILL & DRILL

A.

- Handstand Hold, accumulate 2:00

- Tuck Sit/L-Sit, 3xMax Time

B.

- Kipping Swing, 2-3x30 sec

- Pushup, 2-3xMax Unbroken Reps or 20

3. STRENGTH

- Burgener Warm Up

- Clean Pulls, 5x3

- Power Snatch, 7x1

4. WOD - For time:
- 100 Burpees (8' bar touch)

5. MOBILITY WOD
- Foam Roll: Quads
- Foam Roll: IT-Bands
- Middle Split, 2 min
- Right Side Split, 2 min
- Left Side Split, 2 min
- Pancake Split, 2 min