(Mobility/Other Skill/Medium Metcon)

Movement Prep: 5 Min
4 Min Rotating Plank
30 Seconds each: Front/Side/Reverse/Side

Warm-up: 15 Min
2 Rounds of
1 Minute Jump Rope
10 Tuck Ups
15 Wall-balls
20 Walking Lunges
250m Row

Skill: 15 Min
KB Side Swings/Rotational Clean

Note: Start of with the two hand swing then progress to single arm and clean
https://youtu.be/1wohq7mVEVc

Conditioning: 20 Min
8 Min Amrap
24 KB Side Swings (24/26)
24 Ab Mat Sit-ups

2 Min Rest

8 Min AMRAP
200m Run
10 Toes-to-Bar

Scaling: Lighter KB, Hanging Knee Raises