METCON

1. WARM UP
A. Mobility WOD


B. Dynamic Warm Up
- Row 1000m

C. Burgener Warm Up

2. BUY IN
A.
- Inverted Ring Support, accumulate 2 min

- Turkish Get Up, 10 reps/side 

B.
- L Hang, 5x3 sec hold
- Back Squat, 5x5

3. WOD - METON
For time:
- Bear Crawls, 100'
- 12 Overhead Squats (95/65#)
- 12 Box Jumps (30/24")
- 12/side KB Clean & Press

- Bear Crawl, 100'
- 9 Overhead Squats (95/65#)
- 9 Box Jumps (30/24")
- 9/side KB Clean & Press

- Bear Crawl, 100'
- 6 Overhead Squats (95/65#)
- 6 Box Jumps (30/24")
- 6/side KB Clean & Press

4. CASH OUT
A. Lacrosse Ball Target Throws
- Right Hand, 1 min max hits
- Left Hand, 1 min max hits

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