(Mobility/Other Skill/Medium Metcon)

Movement Prep: 10 Min
3 Rounds Tabata
Russian Swings
Hanging Shrug
Good Mornings
Kip Swing

Warm-up: 15 Min
8 Min E2MOTM
10 KB Windmills
10 Push-up to Down-Dog
10 Spiderman Steps
10 OHS w/3 Sec Pause
Practice Jump Rope Remainder of 2 Min.

Skill: 10 Min
Sumo Deadlift High Pull

Note: Go over SDLHP for barbell and KB for athletes with shoulder issues. KB SDLHP can keeps elbows low and pull to the collar bone.

Workout: 15 Min
12 Min AMRAP
400m Run
10 Knees-to-Elbows
15 Sumo Deadlift High Pull (95/65)

Scaling:
Hanging Knee Raises, KB SDLHP