(Mobility/Other Skill/Medium Metcon)

Movement Prep: 10 Min
2 Min T-Spine Roll
2 Min Banded Ankle
2 Min PVC Rack Stretch

Warm-up: 15 Min
2 Rounds of...
15 Sec. Sampson Stretch (each side)
10 PVC Overhead Squat
10 Good Mornings
10 Sit-ups
10 Push-ups
10 Ring Rows

Skill: 10 Min
Knees to Rope
Accumulate 20 Reps on each side
Alternate sides (of Rope) every 2 reps
Rest as needed.

Note: Keep top arm straight through the whole movement.
https://youtu.be/FDEsoHpd81I

Workout: 25 Min
3 Rounds for time
24 Cal Row
12 Power Cleans (135/95)
6 Front Squats (135/95)
3 Rope Climbs

Scaling:
Lighter Bar 2x Rope Pull to stand