(Mobility/Gymnastics Skill/Medium Metcon)

Warm-up:
2 Rounds
15 Sit-ups
15 Russian Lunges
15 Burpees
200m Row/Run/Ski

Skill:
Take 10 Minutes to Identify 3 movements to work on, talk with trainer to develop a 30 minute workout and set-up your stations

Workout:
30 Min. EMOTM Work Your Weakness
Min. 1: Gymnastics (Ex. Push-up, HSPU, Ring Dips, Muscle-ups)
Min. 2: Weightlifting (Ex. Snatch, Clean, OHS)
Min. 3: Conditioning (Ex. Double-unders, Ski-erg, Burpees)