(Mobility/Other Skill/Medium Metcon)

Movement Prep:
Shoulder Series

Warm-up:
Run/Row/Ski 400 Meters then
3 Rounds:
10 Hollow Rocks
10 Supermans
10 Air Squats
2 Wall Walks
Run/Row/Ski 400 Meters

Skill:
Rope Climbs

Workout:
25 Min AMRAP

4 Handstand Push Ups
8 Box Jumps (24/20)
1 Rope Climb (15' or 12' Legless or 12' from Seated)

Scaling:
1 Wall-Walk and Rope Pull-to-stand