(Mobility/Other Skill/Medium Metcon)

Movement Prep: (5 Min.)
4 Rounds...
6 Wall Squats
6 Kip Swings

Warm-up: (10 Min.)
2 Rounds of...
15 Sec. Sampson Stretch (each side)
10 PVC Overhead Squat
10 Good Mornings
10 Sit-ups
10 Push-ups
10 Ring Rows

Skill: (10 Min.)
One-Arm Overhead Squats/Walking Lunges

NOTE: This starts as an odd-object challenge and can get heavy only if people can execute the the movements well, otherwise they can stay light. Start with an empty fist for both Walking Lunge and OHS. Folks can progress to a light DB. Then a Yoga block balanced on fist. Then a Med-ball in open palm. Then people can add load with DBs and KBs. Have fun with this - some people will be VERY challenged.

Workout: (25 Min with setup)
3 Rounds of 1 Min Each...
Ski for Cals
DB Front Rack Squats (2 x 35/25)
Knees-to-elbow
One-Arm KB Swing (24/16) (switch 1/2-way)
Box Jumps (24/20)
Rest

Score total reps

Scaling:
Stay light and low