(Mobility/Other Skill/Medium Metcon)

Movement Prep: 15 Min
“Super Inch Worm”

Note:
Twice Through...
Walk Hands Out
Push Up to Down Dog x 5
Spiderman with Twist Left
Spiderman with Twist Right
Mtn Climbers x 20
Side Plank with Reach Left
Side Plank with Reach Right
Push Up to Down Dog x 5
Walk Hands Back

Warm-up: 15 Min
KB Warm Up
5 KB Floor Press each side
5 Arm Bars each side
5 Punch and Crunch each side
5 Half Ups each side
5 Overhead Reverse Lunge each side
20 Russian Swings
20 American Swings

Note: Runs like a flow, after 5 reps on each arm stay with the second arm to begin the next movement.

Skill: 5 Min
Cycling the Push Press

Note: The video below is for the Push Jerk but the cycling is the same. Use the soft knee of the catch to propell the bar into the next rep, brief rest at the top.
https://youtu.be/G7nwX_P7WMA

Conditioning: 25 Min
"Jack"
20 Min AMRAP
10 Push Press (115/75)
10 KB Swing (24/16)
10 Box Jump (24"/20")

Scaling: Light and Low