(Mobility/Other Skill/Medium Metcon)

Movement Prep: 10 Min
2 Min Quad Roll
2 Min Bow and Arrow

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: 10 Min
KB Snatch Lunge

Note: https://youtu.be/vaR-FI7DTVA

Conditioning: 25 Min
6 Min
6 Squat Clean Thruster (95/65)
6 KB Snatch Lunge(24/16)

2 Min Rest

6 Min E2MOTM
2 Strict Bear Complex (95/65)
15 Handstand Push-ups

2 Min Rest

200m Run
4 Curtis Ps (95/65)

Record Score after each round

Scaling: Light Barbell, Reverse Lunge for Pistols, Hanging Knee Raises for T2B, Feet or toes on box for HSPUs or strict DB press for athletes who do not wish to be upsidedown.,

Strict Bear Complex = Power Clean + Front Squat + Strict Press + Back Squat
Curtis P = Hang Squat Clean, Lunge one side, Lunge other side, Shoulder to Overhead.