(Mobility/Other Skill/Medium Metcon)

Movement Prep: 10 Min
Shoulder Series

Warm-up: 15 Min
Run/Row/Ski 400 Meters then
3 Rounds:
10 Hollow Rocks
10 Supermans
10 Air Squats
3 Wall Walks
400m Run/Row/Ski/2X Bike

Skill: 15 Min
6 Rounds E1.5MOTM
Kipping Pull-ups
Beginners: 10 Kip Swings, 3 Jumping Pull-ups
Intermediate: 3 x 3 KS 1 PU 3 KS
Advanced: 3 Slow Kipping Pull-up

Note: Beginners should be working to dial in their kip swing, building momentum through the 10 reps trying to find the weightless point at the top. Intermediate athletes should foucus on body position (legs together toes pointed) in the kip and efficient transition into the pull up. Advanced athletes are working body control and strength with the slow- mo kip.
https://youtu.be/ZURDHFgpEgE
https://youtu.be/mzWCKRp0uOI

Conditioning: 20 Min
10-8-6-4-2-4-6-8-10
Chest-to-Bar
Box Jumps (24/20)
Overhead Squat (115/80)

Scaling: Jumping Chest to Bar, lighter OHS or Overhead lunge