(Mobility/Other Skill/Medium Metcon)

Movement Prep: 10 Min
3 rounds Tabata
Stride Stance Good Morning (R)
One legged KB Deadlift (R)
Stride Stance Good Morning (L)
One legged KB Deadlift (L)

Warm-up: 15 MIn
200m Run/Row/Ski/2X Bike
Then 3 Rounds of...
6 Air Squats
6 Break Dancers
6 One Arm Swings (R)
6 One Arm Press (R)
6 One Arm Swings (L)
6 One Arm Press (L)
Then...
400 M Run/Row/Ski/2X Bike

Note: https://youtu.be/yiW38r3p76w

Skill: 15 Min
10 Min E2MOTM
KB Spiral Press
5-5-5-5-5 (each side)

Note: Feet Stay planted toes forward and dont move or pivot.
Slow controlled movement keeping the core tight.
Start with the KB in Front Rack position on the right side with the shoulders turned toward the left hip press and rotate shoulders opening toward the right hip.
https://youtu.be/oNo-wYKfUXs

Conditioning: 20 Min
Open WOD 11.2
15 Min AMRAP
9 Deadlifts (155/100)
12 Hand-Release Push-ups
15 Box Jumps (24/20)

Scaling: Light DL, Elevated Push-ups, Low Box