(Mobility/Other Skill/Medium Metcon)

Movement Prep:
2 Min Bow & Arrow Stretch
2 Min Pole Squat

Warm-up:
Med Ball Partner Relay...
Squat to MB / Boot Scrapers
MB Push Press / Walking Lunges
MB Squat Clean / 2X Forward/Backward Bear Crawls
Wall Balls / 2X Monkey Crawl
MB Push-Ups / Burpee Broad Jumps

Skill: 25 Min
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:
"Heavy Fran"
21-15-9
Thrusters (135/95)
Chest-to-Bar Pull-ups

Scaling: Lighter Load, Jumping Chest-to-Bar