(Mobility/Other Skill/Medium Metcon)

Movement Prep: 15 Min
3 Rounds Tabata
Glute Med Blaster

Note:
Jumping Jacks
Skaters
High Steps
Lateral Hurdle Jumps
Fwd/Bkwd Quick Steps
Drop Squats
https://youtu.be/vaXO8FvYWtI

Warm-up: 15 Min
Left side first, then Right
10 Leg Swings
5 Leg Swing to Reverse Lunge
10 Sec. Sampson Stretch

Then, 2 times:
20 Mountain Climbers
10 Push-ups
10 Kip Swings

Then, 2 times:
20 Wall Balls
10 Hollow Rocks
10 OH squats with PVC

Skill: 10 Min
5 Rounds E1.5MOTM
Kipping Pull-ups
Beginners: 10 Kip Swings
Intermediate: 3 x 3 KS 1 PU 3 KS
Advanced: 3 Slow Kipping Pull-up

Note: Beginners should be working to dial in their kip swing, building momentum through the 10 reps trying to find the weightless point at the top. Intermediate athletes should foucus on body position (legs together toes pointed) in the kip and efficient transition into the pull up. Advanced athletes are working body control and strength with the slow- mo kip.
https://youtu.be/ZURDHFgpEgE
https://youtu.be/mzWCKRp0uOI
https://youtu.be/ZURDHFgpEgE
https://youtu.be/mzWCKRp0uOI

Workout: 20 Min
4 Min AMRAP
200m Run
10 Push-ups
2 Min Rest
4 Min AMRAP
50 Double Unders
10 Pull-ups
2 Min Rest
4 Min AMRAP
250m Row
10 Toes-to-bar

Scaling:
2X Singles, Ring Rows, Horizontal Toes-to-Bar