(Mobility/Short Strength/Medium Metcon)

Movement Prep: 10 Min
Theraband Warm-up

Note:
10 Internal/External Rotations each side
10 Backward Arm Circles each side
10 Low Arm Pull Backs and 10 Small Circles each direction
10 Row to Chest
https://youtu.be/O31MmhW72WE

Warm-up: 15 Min
Left side first, then Right
10 Leg Swings
5 Leg Swing to Reverse Lunge
10 Sec. Sampson Stretch

Then, 2 times:
20 Mountain Climbers
10 Push-ups
10 Kip Swings

Then, 2 times:
20 Wall Balls
10 Hollow Rocks
10 OH squats with PVC

Strength: 15 Min
12 Min EMOTM
Odd Minute: Ring Rows
10-9-8-7-6-5
Even Minute: Ring Push-up
10-9-8-7-6-5

Note: Split group into 2 and start groups on different movements. Then partner up athletes for larger classes Set 1/2 of rings low for PU and other half higher for RR. Emphasize scap retraction to start both the row and push-up and external rotation at the top of the ring push-up.

Conditioning: 20 Min
6 Rounds
3 Ring Muscle-ups
6 Back Squat (135/95)
12 Alternating DB Snatch (50/35)

Scaling:
Leg assisted Mu's with Transition, lighter loads