(Mobility/Other Skill/Medium Metcon)

Movement Prep: (5 Min)
2 Rounds...
20 Banded Squat/Row
10 per side Cont - One Leg Toe Touches

Warm-up: (10 Min)
Left side first, then Right
10 Leg Swings
5 Leg Swing to Reverse Lunge
10 Sec. Sampson Stretch

Then, 2 times:
20 Mountain Climbers
10 Push-ups
10 Hanging Shrugs

Then, 2 times:
20 Wall Balls
10 Hollow Rocks
10 See Saw Steps with Rotation

Skill: (10 Min)
The Kip

Workout: (35 Min - 10 Min Set/Warm Up, 25 Min WORK)
Sonny Side Up
Go down:
10-8-6-4-2
Pull up - Knee to Elbow - Toes to Bar ComboWhile going up:
3-6-9-12-15
Dumbbell Squat Clean Thrusters (50/35)

NOTE: 1 rep is a combination of PU/K2E/T2B.  Athletes that have a solid KIP can approach this workout as written:

10 PU/K2E/T2B - 3 SCT
8 PU/K2E/T2B - 6 SCT....

Those athletes that do not have a KIP in their wheelhouse just yet should scale to a Pull Up and Ab Mat Sit Up or modified Toes To Bar and complete the reps as followed:

10 Pull Ups
10 Ab Mat Sit Ups
3 Squat Clean Thrusters

8 Pull Ups
8 Ab Mat Sit Ups
6 Squat Clean Thrusters

 

submitted by Sonny Cloward

Scaling:
Assisted Pull & Ab Mat Sit Ups (Individual Reps)