(Mobility/Other Skill/Medium Metcon)

Movement Prep: 15 Min
5 Point Shoulder Opener
1 min on each side on each stretch

Note: For larger classes take advantage of the silver handle anchor points on long wall of classroom (Central)

Warm-up: 10 Min
3 Rounds Tabata
Hollow Hold
Russian Swing
Leg Lift Circles
Jump Rope
Goblet Squats

Note: Leg Circles

Skill: 15 Min
10 Min E2MOTM
5 False Grip Ring Rows and 10 Kip Swings on Rings or Bar
7 Hips-to-Rings

Note: https://youtu.be/urXEBjyain4
Ring Rows should emphasize knuckles together pull to bottom of sternum with a 1 second hold.
Advanced athletes work on hip to rings on high rings.

Workout: 20 Min
15 min AMRAP
2 Muscle Ups
4 Toes-to-Bar
6 Power Cleans (135/95)

Leg assisted Muscle Up, Horizontal T2B, Lighter Load.