(Mobility/Other Skill/Medium Metcon)

Movement Prep: 10 Min
Shoulder Series

Warm-up: 10 Min
Partner Medball Toss

Skill: 10 MIn
Jumping Bar Muscle-ups

Note: focus on keeping arms straight
Make sure that there is no clearance issues with upper pull-up bars. Also, at Central with straight arms these should be done facing the non-window wall on the wall-mounted bar to avoide any wall collisions.

Conditioning: 30 Min
50 KB Swings (24/16)
20 Min AMRAP
5 Bar Muscle-ups
10 Burpee Box Jumps (24/20)
20 DB Snatches (50/35)
50 Double Unders
50 KB Swings (24/16)

Scaling: Hanging Knee Raises, Jumping Bar Mus, Light and Low