(Mobility/Short Strength/Medium Metcon)

Mobility: 10 Min
Wrist Series

Note:
Hands flat on floor fingers forward rock back and forth plus rotations
Hands flat on floor fingers pointing backward rock back and forth plus rotations
Back of hands flat on floor fingers forward rock back and forth
Back of hands flat on floor fingers poiting backwards rock back and forth
Hands flat on floor raise palms
Hands flat on floor raise to finger tips
Back of hands flat on floor fingers facing each other press up to fists
Fists on floor facing eachother rock back and forth
https://youtu.be/TtO2_vq35fM

Warm-up: 15 min
8 Min E2MOTM
10 KB Windmills
10 Push-up to Down-Dog
10 Spiderman Steps
10 OHS w/3 Sec Pause
Practice Jump Rope Remainder of 2 Min.

Strength: 15 Min
12 Min E2MOTM
Ring Rows
2-4-6-8-10-12
Ring Push-ups
12-10-8-6-4-2

Note: Athlets have 2 Mins to complete all 14 reps.
Partner up for larger classes.
Emphasize on strict movements: scap retraction to start both the row and push-up and external rotation at the top of the ring push-up.

Conditioning: 20 Min
6 Min AMRAP
10 Toes To Bar
25 Double Unders

2 Min Rest

6 Rounds For Time
10 Power Snatches (75/55)
25 Double Unders

Scaling:2x singles, lighter weights