(Mobility/Other Skill/Medium Metcon)

Movement Prep: (5 Min)
2 Min Quad Roll
2 Min Banded Hip Floss - go to 3:00 mark

Warm-up: (10 Min)
8 Min AMRAP
Across gym and back...
Lunge-Lunge-Inchworm-Push-up-Inchworm
Squat Jumps (fingertips touch ground)
Backwards Bear Crawl
Burpee Broad Jumps

Fun: (5 Min)
 "Bring Sally Up" w/Burpees

Skill: (15 Min)
Max Broad Jump
Max Vertical Jump

NOTE: Athletes can make 4 attempts on each movement - Count the Longest/Tallest

Workout: (12 Min)
"Rahoi"
12 Min AMRAP
12 Box Jumps (24/20)
6 Thrusters (95/65)
6 Bar Facing Burpees

Scaling:
Low box, DB Thruster, regular Burpees