(Mobility/Other Skill/Medium Metcon)

Movement Prep: (5 Min)
2 Rounds of...
5 DB Shoulder Shrugs
5 Hanging Shrugs
5 Scap Push-ups
5 Scap Ring Rows

Warm-up: (15 Min)
With a Partner...
400 m Row/Inchworm Complex
30 Partner Med-ball Sit-ups
20 Partner Med-Ball Squat Toss
10 Partner High-five Burpees
3 Rounds - 10m Banded Broad Jumps (Purple/Red/Blue)

Skill: (10 Min)
4 Min Reverse Tabata Parallette Pass-throughs

NOTE: Scale to higher boxes. 8 Rounds :20 Rest / :10 Work. With a busy class people can share boxes and parallettes. Run 4 a Min clock and have athlete 1 go 0 - 10 seconds and athlete 2 go 15-25 seconds, then 30-40 and 45-55.

Workout: (30 Min w/15 to 20 for workout)
"Cindy Full of Grace"
3 Cycles for Time

3 Rounds of Cindy
10 Clean & Jerks (135/95)

Cindy = 5 Pull Ups, 10 Push Ups, 15 Air Squats

NOTE: Allow for some time to build to working weight on C & J. Weight should be something athletes could do 10 times in a row fresh, but probably will want to break up in WOD. Cover dropping barbell safely from overhead.

Scaling:
Ring Row, Elevated Push Up, Light Clean & Jerk