(Mobility/Fun/Other Skill/Short Metcon)

Movement Prep:
2 Rounds of Tabata
Contralateral Dead Bug
Hollow Plank Hold
Ipsilateral Dead Bug
Scap Push-ups

Warm-up:
2 Rounds of...
15 Sec. Sampson Stretch (each side)
10 PVC Overhead Squat
10 Good Mornings
10 Sit-ups
10 Push-ups
10 Ring Rows

Fun:
10 Min Hooverball

Skill:
10 Min Practice...
Rope Climbs
Pistols

Workout:
3 Rounds for time...
12 Wall Balls (30/20 @ 10'/9')
12 KB Swings (32/24)
12 Box Jumps (30/24)
12 Clapping Push-ups

Scaled: Light ball, Russian swing, low box and regular push-ups