METCON

1. WARM UP
A. Mobility WOD


B. Dynamic Warm Up
- Lateral Tube Walk
- Inchworm
- Single Leg Squat
- Side Straddle Step
- PVC Trunk Rotations
- PVC Shoulder Pass Throughs

C. Burgener Warm Up

2. BUY IN
A. Hold for max time
- Frog Stand
- Tuck/L-Sit

B. For quality: (If you missed Thurs)
- 10 Negative Muscle Ups
Work your way from a support at the top of the rings down to the hang at the bottom with a false grip.  Try to descend as slow as possible.

3. WOD - 5 rounds for time:
- Bench Press (BW), max rep
- Toe to bar, 10 reps
- GHD Situps, 20 reps
- Sprint, 4x1/2 gym lengths

4. CASH OUT
A. 2 rounds:
- 60 yard sled pull (200/145#)

B. (If you did Tabata Intervals last time)
- Right Side Split, 2 min
- Left Side Split, 2 min
- Middle Split, 2 min
- Pancake Split, 2 min