(Mobility/Other Skill/Medium Metcon)

Movement Prep: 10 Min
2 Min Calf Smash
2 Min Bow and Arrow
2 Min PVC Front Rack Stretch

Warm-up: 15 Min
2 Rounds of
1 Min Jump Rope
10 Stride Stance Good Mornings
10 Cossack Squats
10 Russian KB Swings
10 Push-ups
200m Row

Skill: 10 Min
Double Under Progression

NOTE:
Body position ( feet together, shoulders relaxed, Hands down and slightly in front, palms and eyes forward), No Rope Jumping (Basic Bounce), Singles Unders, No Rope Power Jumps, Power Singles, No Rope Double-Tap (Flying Penguin), Doubles

Workout: 25 Min
6 Min EMOTM
20 Double Unders
10 Power Snatch (95/65)

2 Min Rest

6 Min AMRAP
10 Front Squat (95/65)
10 Burpee Over Bar

2 Min Rest

For Tim 6 Min Cap
30 Cals
20 Box Jumps
10 Push Press (95/65)

Scaling: 2X Singlr Unders, Lighter Weight, Low Box,