"(Mobility/Other Skill/Medium Metcon)

Movement Prep: 10 Min
Mindline Stability Series

10 Banded Overhead Squat
10 Banded Lunges (each side)
10 Banded Halos (each direction)

Warm-up: 15 Min
2 Rounds...
10 Stationary Lunges/Russian Lunges
10 Air Squats/Goblet Squats
10 Russian Swings/American Swings
10 Hanging Shrugs/Kip Swings
10 Sit-ups/Burpees

Skill: 15 Min
8 Min E2MOTM
Half Kneeling KB Windmill
10-10-10-10 (each side)

Note: Watch the first 1:45 of the video. Spend a few minutes to cover the movement and have the class practice without any weight. Than pick a conservative weight for the sets of 10.

Workout: 15 Min
12 Min AMRAP
12 Push Press (115/75)
12 Chest-to-Bar Pull-ups
12 Pistols

Scaling: Db Push Press, Jumpimg C2B, Reverse Lunges