(Mobility/Other Skill/Medium Metcon)

Movement Prep: 10 MIn
3 Rounds Tabata
Ipsilateral Deadbug
Alternating Plank Reaches
Ipsilateral Deadbug
Alernating Plank Foot Raises

Warm-up: 15 Min
"Bumper Plate Medley"

Note:
10 Reps or Round Trips each...
Torso Twists
Halos
Squat Cleans
Push Presses
Overhead Lunge
Good Mornings
Push-ups
FWD/BWD Jumps
Lateral Jumps

https://youtu.be/maFL3_yNlWo

Skill: 10 MIn
Sumo Deadlift High Pull
KB & Barbell

Note: https://youtu.be/B9ArGzh-kYY
https://youtu.be/YMWwvSI9njY

Workout: 20 Min
Tabata Fight Gone Bad
MB Squat Clean (20/14)
Sumo Deadlift High Pull (75/55)
Box Jumps (20)
Push Press (75/55)
KB Swing (24/16)

Scaling: Light and Low

Note: Complete 40 intervals of :20 work :10 Rest. 8 consecutive intervals at each station. do not rotate every :30
Score the sum of the lowest scores from all 5 stations.