(Mobility/Fun/Gymnastics Skill/Short Metcon)

Movement Prep: (5 Min)
Scap Series

Warm-up: (10 Min)
2 Rounds of
1 Minute Jump Rope
10 See Saw Steps
15 Wall-balls
20 Walking Lunges
250m Row

Fun: (5 Min)
3 Min Box Push Relay

NOTE: Start with boxes loaded with light, moderate and heavy bumper stacks. Divide group by pushing power and add a bumper (45/35/25 according to group) each minute.

Strength: (15 Min)
10 Min EMOTM
Odd Min: 7 Knee-up/L-Sit/L-Lower
Even Min: 7 Gymnastic Log Rolls


Workout: (20 Minutes - Sub 10 minutes on workout)
3 Rounds for time...
7 Power Cleans (165/115)
14 Toes-to-Bar
28 Air Squats

NOTE: Allow for time to work up to heavy Power Clean

Light bar, Knee raises