(Mobility/Other Skill/Medium Metcon)

Movement Prep:
Shoulder Series

Warm-up:
2 Rounds of
1 Min Jump Rope
10 Stride Stance Good Mornings
10 Cossack Squats
10 Russian KB Swings
10 Push-ups
200m Row

Skill:
Paralette/Box Pass-Through Tabata
NOTE: Set this up with row of boxes slightly wider than hip width apart and then 1 set of paralettes. Run tabata clock with 2-3 people per station rotating in each 20 seconds. Calls are: Shoot through, Shoot back, Push-ups, Dips, Tuck. Randomize as desired. Let everyone get through 5 rounds.


Workout:
4 Rounds for time...
200m Row
40 Double Unders
6 Overhead Squats (135/95)
8 Burpees-over-bar

NOTE: Allow warm-up for OHS to get moderately heavy for folks - something in the 10 RM range. 6's in workout should be a challenging set unbroken. Start people on different stations with larger class. Let everyone know that first round should be no longer than 4 minutes, and if it is then they need to scale something.

 
Scaling:
80 Singles, light OHS and regular Burpees