(Mobility/Other Skill/Medium Metcon)

Movement Prep: (5 Min)
Banded Walk Series

Warm-up: (10 Min)
20 Banded Presses
20 Lunge Forward, Lunge Backward
20 Air Squats Building to Squat Jumps
2 Inch Worm Complex
400m Run

Skill: (10 Min)
KB Swings 

THE VARIETY OF SWINGS - good read

NOTE: Take your athletes through the tests to see if their mobility/strength is ready for them to actually be swinging overhead. (see pictures in article)

Workout: (25 Min)
Pilchuck
6 Rounds for Time
10 Front Squat (225/155)
24 KB Swings (32/24)
14 Burpee Box Jump Overs (24/20)

Scaling:
Goblet Squat
Russian Swing
Step Up and Over