(Mobility/Other Skill/Medium Metcon)

Movement Prep: 5 Min
Thera Band Warm-up #1

Note:
10 Internal/External Rotations each side
10 Backward Arm Circles each side
10 Low Arm Pull Backs and 10 Small Circles each direction
10 Row to Chest
https://youtu.be/O31MmhW72WE

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
6 Rounds E1.5MOTM
Kipping Pull-ups
Beginners: 10 Kip Swings
Intermediate: 3 x 3 KS 1 KPU 3 KS
Advanced: 3 Slow Kipping Pull-up

Note: Beginners should be working to dial in their kip swing, building momentum through the 10 reps trying to find the weightless point at the top. Intermediate athletes should foucus on body position (legs together toes pointed) in the kip and efficient transition into the pull up. Advanced athletes are working body control and strength with the slow-mo kip.
https://youtu.be/ZURDHFgpEgE
https://youtu.be/mzWCKRp0uOI


Conditioning: 25 Min
4 Minute AMRAP
15-12-9
Wall Balls (20/14 @ 9')
Chest-to-Bar Pull Ups
Time remaining: Max KB Swings (24/16)

Rest 4 minutes

4 Min AMRAP
15-12-9
Wall Balls (20/14 @ 9')
Toes-to-Bar
Time remaining: Max Box Jumps (24'/20')

Rest 4 Minutes

4 Min AMRAP
15-12-9
Wall Balls (20/14 @ 9')
Pull-ups
Time remaining: Max Burpees

Score Total Max Reps

Scaling:
Light WB