METCON

1. WARM UP
A. Mobility WOD
- Foam Roll: Lats
- Band: Samson
- Box: Hip External Rotation

B. Dynamic Warm Up
- Speed & Agility Ladder

C. Burgener Warm Up

2. BUY IN
- L Hang, 5x3 sec hold

A. Back Squat, 5x5

B. Split Jerk, 1RM

3. WOD
4 Rounds - AMRAP 3 MIN:
- 5 Pullups
- 10 Pushups
- 15 Squats
Rest 3 Min

4. CASH OUT
2 rounds
- Hollow Rock, 20 reps
- KB Swing (70/53#), 10 reps (unbroken)