(Mobility/Other Skill/Medium Metcon)

Movement Prep: 10 Min
2 Min Banded Hip
2 Min KB Windmill

Warm-up: 15 Min
10 Min E2MOTM
10 KB Windmills (5 each side)
20 Russian Swings
20 Single Arm Swings (10 each side)
20 Single Arm High Pulls (10 each side)
20 KB Snatches (10 each side)
Practice Jump Rope Remainder of 2 Min.

Note: https://youtu.be/B4gQ8en3r3I

Conditioning: 35 Min
4 Minutes to Finish
10 Push-ups
20 Pull-ups
30 KB Snatch (24/16)
40 Deadlifts (165/115)

2 Min Rest

6 Minutes to Finish
10 Push-ups
20 Pull-ups
30 KB Snatch (24/16)
40 Deadlifts (165/115)

2 Min Rest

12 Minutes to Finish
10 Push-ups
20 Pull-ups
30 KB Snatch (24/16)
40 Deadlifts (165/115)

Scaling: Elevated, Leg Assisted Pull-ups, DB Snatch, Light