(Mobility/Other Skill/Medium Metcon)

Movement Prep: 10 Min
2 Min Calf Smash
2 Min Hip Floss

Warm-up: 15 Min
2 Rounds...
10 Stationary Lunges/Russian Lunges
10 Air Squats/Goblet Squats
10 Russian Swings/American Swings
10 Hanging Shrugs/Kip Swings
10 Sit-ups/Burpees

Skill: 10 Min
Double Under Progression

NOTE:
Body position ( feet together, shoulders relaxed, Hands down and slightly in front, palms and eyes forward), No Rope Jumping (Basic Bounce), Singles Unders, No Rope Power Jumps, Power Singles, No Rope Double-Tap (Flying Penguin), Doubles

Conditioning: 25 Min
20 Min Running Clock
3 Rounds for Time
16/12 Cal Erg (Row/Bike/Ski)
20 Russian Swings (32/24)
at 7:00 Start...
5 Rounds for Time
20 Wall Balls (20/24 @ 10')
30 Double Unders

Score finish times for both parts.

Scaling: Light and Low