(Mobility/Other Skill/Medium Metcon)

Movement Prep:
Banded Isometric Abdominal Strength
2 Rounds Tabata
Stationary Anti-Rotational - 1st move from Video
Stationary Occilations - 2nd move from Video
Plank Hold
Mountain Climbers

Warm-up:
2 Rounds
5 Burpees
10 Ring Rows
15 SIt Ups
20 Russian Lunges
200m Row/Run/Ski

Skill:
Rowing - Moving through The Recovery

Recovery Order of Operations:
From the Finish, Arms move away from the body, Body angle pitches forward, then the knees pop and legs compress toward the Catch - Body Positions of the Rowing Stroke

Workout:
21-15-9
DB Snatches (55/35)
Cal Row

Directly into...

21-15-9
Burpee Box Over (24/20)
Chest to Bar Pull Ups

UpScaled:
KB Snatches (32/24kg)