(Mobility/Other Skill/Medium Metcon)

Movement Prep: 10 Min
Shoulder series

Note: With a band:
External rotation x 10 reps each side
Lateral raise to 45 degrees x 10 reps each side
Overhead circles x 10 reps clockwise and 10 reps counter clockwise
Overhead assisted stretch x 10 reps + 10 second hold in stretch position
Circles in "T" position x 10 reps in each direction
T position assisted stretch x 10 reps + 10 second hold in stretch position
Circles at waist height x 10 reps in each direction
Waist height assisted stretch x 10 reps + 10 second stretch hold

*Theraband is band of choice, threaded around post for easy relocations

Warm-up: 15 Min
KB Warm Up
5 KB Floor Press each side
5 Arm Bars each side
5 Punch and Crunch each side
5 Half Ups each side
5 Overhead Reverse Lunge each side
20 Russian Swings
20 American Swings

Note: Runs like a flow, after 5 reps on each arm stay with the second arm to begin the next movement.

Skill: 15 Min
One Arm KB Swing
High Pull and Punch
KB Snatch
Top Down Snatch

Note: Video below does a good job discribing all 4 movements. Start with reviewing the swing, emphasize hip pop to create weightlessness in the bell, then move to single arm swings and cover the following progressions in the video, as well as the Top down dismount.
https://youtu.be/XHlXPW8R3OU

Conditioning: 20 Min
6 Rounds for time
9 Burpee Wall-Balls (20/14 @ 10')
12 KB Snatches (24/16)

Scaling: lighter or DB Snatch, Burpee next to medball instead of hands on.