(Mobility/Other Skill/Medium Metcon)

Movement Prep: 10 Min
2 Min Couch Stretch
2 Min Butcher Block Stretch

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
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 techniquest 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: 20 Min
15 Min AMRAP
1 Rope Climb
3 Curtis Ps (115/85)
5 Handstand Push-ups

Curtis P = Squat Clean, Lunge, Lunge, Shoulder-to-Overhead

Scaling: Rope Pull-to-Stand, Light Bar,