(Mobility/Other Skill/Medium Metcon)

Warm-up:
2 Rounds of
1 Minute Jump Rope
10 Tuck Ups
15 Wall-balls
20 Walking Lunges
250m Row

Skill:
14 Min EMOTM - Work Your Weakness
Odd Minute: Choose a Gymnastics movement
Even Minute: Choose a Barbell movement
Work with your trainer to establish a rep scheme

Conditioning:
15 Min AMRAP
5 Clean & Jerk (Bodyweight)
10 Toes-to-Bar
20 Lateral Bar Hops

Scaling: Lighter load, Horizontal Toes-to-Bar