(Mobility/Other Skill/Medium Metcon)

Movement Prep: (5 Min)
Scap Series

Warm-up: (15 Min)
2 Rounds of
1 Minute Jump Rope
10 See Saw Steps
15 Russian KB Swings
20 One-arm DB Push-Press
250m Row

Skill: (15 Min)
4 Rounds...
20 - 30 Second Handstand Hold
2 Rope Climbs

NOTE: Cover Handstand hold position (neutral hollow w/ active shoulders, heels together) and scaling options (Plank, Wall Plank Wall Walk). Cover Rope climb techniques and set up practice stations. Run a Tabata timer for handstand people to get their 20-30 seconds, then roam and check in with everyone. This is not for time - just practice.

Workout: (25 Min with setup and Clean instruction - 12 - 18 minutes of workout time)
Handstand Push-up
Power Clean (135/95)

Box HSPU or Wall-Walks (4-3-3-2-2-1-1) w/Light Bar