(Mobility/Other Skill/Medium Metcon)

Movement Prep: 5 Min
2 Min High Hamstring Roll
2 Min Bow and Arrow

Warm-up: 10 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: 15 Min
10 Min
Rope Climbs

NOTE: Review two primary wrap styles -Toe-hook and heel hook. Have beginners practice from boxes and veterans should try both techniques to see what suits them best. Use this time to introduce the rope-pull-to-stand - it works better to start that movement from the top, so they first lower themselves, keeping hips off ground as long as possible, then they pull them selves up from there to complete the rep.

Conditioning: 30 Min
20 Min AMRAP
5 Deadlift (275/185)
10 Box Jump (30/24)
1 Rope Climb

Scaling: Lighter load, low Box, Rope Pull-to-Stand

Note: Extra time here to warm up DL. Athletes should be at 65-70% of 1RM